Desk Stretches: Improve Your Posture While Working


If you sit at a desk all day for work or lead a sedentary lifestyle, you are at risk for several health issues. Sitting at a desk for long periods of time can compromise your low back, neck, and spine. This position can also cause weak neck flexors, which can lead to a tilted forward head posture. Are you curious to learn how to fix this sh!t? Read along as we go over some desk stretches to help you improve your posture while at work.

Stretches to Do at Your Desk

Do you find yourself slumped over your desk while at work? If so, you might have poor posture, rounded shoulders, and/or weak neck flexors. To help, we are going to go over some exercises you can do at your desk to improve your posture:

Neck Flexor Stretch

Are your neck flexors weak? If you look at your posture and notice it needs some improvement, then you need to learn how to strengthen your neck flexors. Weak neck flexors tilt your head forward, which contributes to poor posture and a rounded or slumped forward posture. Here is how to do a neck flexor stretch and reduce forward head posture:

Step 1: Interlace your fingers behind your head.

Step 2: Create some resistance and push your head into your hands.

Step 3: Slowly release.

Neck Stretch

Text Neck Stretch (it's cute, we know)

Do you have text neck? If you have not heard of this phrase, it is what happens when you look down at your phone all day and develop a forward tilting head posture. Ok, so maybe you have to take one step away from your desk to do this, but so worth it. Strengthen your deep neck flexors with this stretch:

Step 1: Grab a small towel and roll it into a cylinder.

Step 2: Lie down on your back, place the towel behind your head, drive the back of your neck into the towel, and draw your chin in.

Step 3: Get into a glute bridge position. This will make it easier and intensifies the stretch as you continue to push that neck into the towel.

Step 4: Slowly lower your hips down as your neck continues to push into the towel.

Text Neck Stretch

Seated Spinal Twist

You might experience stiffness in your neck and shoulders from sitting at a desk all day. To relieve this, try a seated spinal twist. This stretch can also help you improve your posture.

Step 1: Seated, sit up tall in a neutral position.

Step 2: Place both hands on the outside of your right thigh.

Step 3: Twist over to the right bringing your gaze over your right shoulder (do not force the twist).

Step 4: Pause and breathe and then switch sides.

Relieve stiffness in the neck and shoulders with this easy-to-do stretch.

Hamstring Stretch

Sitting all day shortens your hamstring muscles and can give you an anterior pelvic tilt, which throws off your posture and can cause pain and muscle imbalances. Give your body a break while working and take a moment to do a hamstring stretch:

Step 1: Stand up and place the heel of your right foot on your chair (make sure your chair is stable and use a wall for support if needed).

Step 2: Lean forward leading with your chest until you feel a stretch in your hamstring.

Step 3: Breathe and then repeat on the other side.

Why Is Sitting All Day Is Harmful to Your Health?

Sitting at a desk or for an extended period is not good for your health. Here are some of the reasons why:

  • Weight gain
  • Muscle atrophy
  • Tight hips
  • Weak glutes
  • Back pain
  • Stiff shoulders and neck

Fortunately, there are active stretches and strengthening exercises you can do to improve your posture. The MoveU Head & Neck Program largely focuses on the strength and alignment of your neck, with a small dose of shoulder blades. Additionally, the MoveU membership (which also includes the Head & Neck Program among many others) can help you strengthen your entire body back into alignment, improving pain, posture, and performance so you can focus on living your best life.

Check out the MoveU membership online today.

Back to Blogs



Back pain managed

In just a few short days on the Back & Core program I saw a meaningful difference. I felt freedom from my back pain related to muscle spasms that I haven't felt in several months.

Nov 9


With the revamp of the app, they are constantly working to make it the best version of itself. They take ideas and suggestions seriously.

Oct. 6

Knee pain is fading

I started using MoveU because I had nagging knee pain that bothered me when running, biking, skiing, etc. It was really bumming me out so I decided to try MoveU Knee, Ankle and Foot Program. I am about to finish week 2 and my knees already feel much better!

Nov 6

Comprehensive and engaging

The programs cover how to balace the whole body to minimize (or ward off any future) pain that’s caused by poor alignment. There’s an overall upbeat tone in the videos that makes you want to try your best.

1y ago

Better than physical therapy

MoveU is a great program and worth the subscription. I've used it to supplement my normal weightlifting, cardio, and yoga. The monthly cost is about the same as one or two yoga classes, so it pays for itself. The app is very intuitive and well built. I'm glad to see they put in the up front work, and they are continually involved in the content. If you want to fix your issues at home, this is the best way.

Nov 6


To all the people that have tried every intervention. To the hopeless and helpless feeling. After all these years of disappointment with the healthcare system, there IS a solution. Dr. Mike and the Moveu Team are dedicated to get you into your healing journey. Not just the physical but also the mental - which is just as important. I love how different this program is from everything else I have ever tried. Love you guys.

1y ago

Excellent Program

This is the fix for the long haul and I preach it to my family and friends. Going to a PT is great but they only work on the area your insurance allows which doesn't always fix the overall issue. Thank you Dr. Mike for creating this!

Nov. 30

Knowledge at your fingertips

Well worth the subscription. I am a chiropractor and I refer to this program for all of my patients. For every diagnosis Dr. Mike and his crew demonstrate an appropriate stretch and/or exercise along with the progression and regression specific to their level of recovery. I highly recommend this app to anyone interested in treating musculoskeletal ailments whether it be your own or your patients. It's one of the few apps purchased that I feel I got my monies worth and more, you won't be dissapointed.

1y ago

I appreciate MoveU

I have a bulging disc and I am very appreciative of this program and the knowledge I have gained on how body mechanics are all connected and what things to do to get better. I also feel the people really care about their members.

Nov 13

Most supportive and effective tool

This app is super easy to use. Love that I always have my videos with my on the go and the support from the coaches and community is invaluable along the way. Working through 4 herniated discs and it's the first program where I'm feeling hopeful and confident!

Feb 12

Loads of content

Great app! So much info to help you get to know your body and help you find your best alignment! Better alignment means less pain and more gain in life! MoveU has it all if you are willing to take responsibility for your own body.

Nov 11

Easy to use and interactive!

The app is clean, concise and very user friendly. On top of that, the coaches are extremely active on the community forum, giving you quick advice on questions you may have. Great interface!

1y ago

It works!

I love this program, and I'm not easily impressed. They know their stuff really well and it's designed in a great way with how it progresses. The core is especially a game changer.

Mar 11

Get out of pain - the ultimate solution!!

I signed up for MoveU because I had this nagging pain for years with absolutely no way of fixing it because no one ever broke it down and showed me how to understand my problem. I love the short classes was well as the deeper live classes. I believe that I'm a lifer and it's one of the most important subscriptions I pay for in my life.

Mar 18

Your very best version just a MoveU away 🙌

All in one app, to realign and reset your whole body. In the most natural, gradual, and far from the invasive way. I have been a walking injury from sports for 30+ years...I never thought I could find an integral solution.

1y ago