6 Desk Stretches Between Meetings | WPA India

Back-to-back video calls, long emails, and endless spreadsheets can leave your body feeling stiff and fatigued. Even a few minutes of stretching between meetings can improve posture, reduce tension, and increase energy levels — no gym or mat required.

Here are 6 simple desk stretches to help you reset, refocus, and recharge during your workday:

1. Neck Rolls

Target: Neck and upper shoulders

• Sit tall, relax your shoulders
• Drop your chin toward your chest
• Slowly roll your head in a circle — clockwise, then counterclockwise
• Do 2–3 slow rolls each side

✅ Relieves stiffness from staring at screens or craning your neck forward.

2. Seated Spinal Twist

Target: Lower back and spine

• Sit upright with feet flat on the floor
• Place your right hand on the back of your chair, left hand on your right knee
• Gently twist to the right, hold for 10 seconds
• Repeat on the left side

✅ Great for posture realignment and reducing lower back fatigue.

3. Shoulder Rolls

Target: Shoulders and upper back

• Sit or stand tall
• Lift your shoulders up toward your ears
• Roll them back and down in a circular motion
• Repeat 10 times, then reverse the direction

✅ Eases tension from typing and mouse use.

4. Wrist and Finger Stretch

Target: Wrists, hands, and forearms

• Extend one arm forward with palm up
• Use the other hand to gently pull fingers down and back
• Hold for 10–15 seconds, then switch sides
• Interlace fingers, rotate wrists in slow circles

✅ Relieves tension from repetitive typing and clicking.

5. Seated Figure-Four Stretch

Target: Hips and lower back

• Sit tall, cross your right ankle over your left knee
• Keep your back straight and lean forward slightly
• Hold for 20 seconds, then switch sides

✅ Opens tight hips from prolonged sitting.

6. Overhead Stretch

Target: Full upper body

• Interlace your fingers and stretch arms overhead
• Reach upward and slightly back
• Hold for 10–15 seconds
• Add a gentle side bend to each side if space allows

✅ Improves circulation and posture awareness.

Taking just a few minutes between meetings to stretch isn’t just good for your body — it boosts mental clarity and focus too. Movement is medicine, even at your desk.