Combatting Workplace Stress: 12 Quick Exercises and Stretches
Discover practical exercises to alleviate workplace stress with this guide that distills expert advice into quick, actionable stretches. Delve into a series of specially curated movements designed to combat tension in the neck, shoulders, and back, ensuring mental clarity and physical well-being throughout the workday. These expert-backed strategies can seamlessly integrate into any routine, providing relief and promoting productivity for professionals across all industries.
- 30-Second Shoulder Roll and Deep Stretch
- Breathing Exercise with Shoulder Stretch
- Chin Tuck with Cervical Retraction
- Wall Pec Stretch for Neck and Shoulders
- Standing Back Extension for Lower Back
- 90-Second Desk Reset
- Oblique Twists for Core and Back
- Standing Spinal Extension and Ankle Drill
- Seated Knee Tucks for Core and Circulation
- Toe Taps Under Desk for Circulation
- Deep Breathing with Arm and Shoulder Stretch
- Seated Spine Twist for Back and Neck
30-Second Shoulder Roll and Deep Stretch
When you’re managing a factory producing 11,000 garments a day, sitting for too long isn’t the issue—stiffness is. The best way to keep the body moving is a 30-second shoulder roll combined with a deep stretch. Stand up, roll both shoulders forward 10 times, then backward. Next, clasp your hands behind your back and pull them down for a deep chest stretch. This keeps posture in check, especially after hours at a desk handling logistics and orders.
I do this every time I finish a long call or before heading to the production floor. It takes less than a minute but helps reset my posture before diving into the next task. The team does their own version while waiting for machines to reset. Small movements keep energy up, and when you’re running a fast-paced business, energy is everything.
Louis Georgiou
Managing Director, Essential Workwear
Breathing Exercise with Shoulder Stretch
I spend a lot of time on my feet, but that doesn’t mean I’m immune to the stresses of running a business. Something I’ve incorporated into my daily routine is a simple breathing exercise paired with a shoulder stretch. When I start to feel the tension creeping in, I’ll step away from my desk or wherever I am and find a quiet spot. I stand tall, roll my shoulders back a few times to loosen up, and then interlace my fingers behind my back. As I gently straighten my arms, I feel a stretch across my chest and shoulders.
At the same time, I focus on my breath. I inhale deeply through my nose, hold it for a few seconds, and then exhale slowly through my mouth. I repeat this five to ten times, really concentrating on the rise and fall of my chest and the feeling of the air leaving my body. It’s amazing how much tension you can release just by focusing on your breath. What I like about this exercise is how discreet and quick it is. I can do it virtually anywhere, anytime. Whether I’m on a call, reviewing lighting designs, or even on the warehouse floor, I can take a few moments to reset. It’s a small thing, but it makes a world of difference in managing stress and keeping me energized throughout the day.
Matt Little
Owner & Managing Director, Festoon House
Chin Tuck with Cervical Retraction
As IT professionals, we spend countless hours glued to our screens, whether troubleshooting network issues, coding the next big application, or navigating endless virtual meetings. This sedentary lifestyle, coupled with our constant forward head posture, often leads to the dreaded “tech neck”—stiffness, pain, and even headaches. We all accept that things like repetitive stress injuries and carpal tunnel syndrome are an IT worker’s injury, but when was the last time you heard of “tech neck?” It’s a thing, and there is probably no IT professional to spend more than five years in the workforce. But there’s a simple, effective stretch that takes just a minute and can make a huge difference: the “Chin Tuck with Cervical Retraction.”
Now, to be clear, this isn’t just a casual nod. The chin tuck is about gently drawing your chin straight back as if you’re trying to give yourself a double chin (without actually holding it!). The cervical retraction part involves thinking about lengthening the back of your neck as if someone is pulling you up by a string attached to the crown of your head. It’s a subtle movement, but when done correctly, you’ll feel a gentle stretch in the muscles at the base of your skull and the top of your neck. These muscles get overworked and tight from constantly looking down at screens. It’s important not to force the stretch but to ease into it. You should hold the position to a count of three and repeat.
I incorporate this into my routine by doing it every hour, religiously. I set a soft, recurring reminder on my workstation that prompts me to take a “stretch break.” I also have a sticky note. It’s not just about the physical stretch itself; it’s also a mini-mental break. I stand up, do a few chin tucks (usually 5-10 repetitions), take a few deep breaths, and then return to my work feeling refreshed and refocused. It’s a small thing, but consistency is key. The cumulative effect of these micro-breaks throughout the day adds up. It’s helped me manage neck pain significantly, improve my posture, and even reduce stress-related headaches.
Of course, being in the IT industry, I can’t help but think about technology’s role in even something as simple as this. While there are many elaborate ergonomic solutions, sometimes the most straightforward tools are the most effective in combating “tech neck.” An essential reminder app on your smartwatch, phone, or work computer can be a game-changer in establishing healthy habits.
Steve Fleurant
CEO, Clair Services
Wall Pec Stretch for Neck and Shoulders
As a massage therapist, I see so many clients with tight necks due to excessive screen time and forward head posture. One of my favorite stretches to combat this is the Wall Pec Stretch, which helps open up the chest and relieve tension in the neck and shoulders.
How to do it:
- Stand with your back against a wall, feet a few inches away from it.
- Press your lower back, upper back, and head gently against the wall.
- Bring your arms up into a goalpost position (elbows at 90 degrees).
- Slowly slide your arms up and down, like making a “W” and then a “Y” shape, while keeping contact with the wall.
This stretch counteracts the forward head posture caused by hours of looking at screens. I incorporate it between clients and encourage anyone who spends a lot of time sitting to try it a few times a day—it helps reset posture and relieves built-up tension in the neck and shoulders.
Erin Ruddy
Owner, Winston-Salem Massage and Bodywork
Standing Back Extension for Lower Back
Between driving to job sites, handling paperwork, and managing a team, I spend more time sitting than I’d like. One simple stretch that’s made a big difference? The standing back extension.
After a few hours hunched over emails or in the van, my lower back tightens up. I stand up, put my hands on my lower back, and gently lean backward for about 12-15 seconds. It sounds too simple to work, but it relieves tension almost instantly. I started doing this three times a day, and within a month, my lower back stiffness dropped by around 43%.
The trick is making it part of the routine. I tie it to things I already do, after a call, before getting into the van, or while waiting for coffee to brew. The easier it is to remember, the more likely you are to stick with it.
Jason Rowe
Founder & Electrician, Hello Electrical
90-Second Desk Reset
Sitting all day wrecks concentration. A quick way to fix that? The “90-second desk reset.” Stand up, plant both feet firmly, and reach for the ceiling. Stretch tall for 10 seconds, then hinge at the hips and touch your toes for 10 more. Stand back up, clasp your hands behind your head, and lean back slightly for another 10 seconds. This loosens up the back, shoulders, and hamstrings in under two minutes.
I make this part of my routine before back-to-back meetings. When switching between creative marketing work and data-heavy tasks, a reset like this keeps my brain from stalling. It works so well that I encourage my team to do the same before brainstorming sessions. Better blood flow means better ideas.
Andreea Tucan
Marketing Lead – Uk & Ie, Compass Education
Oblique Twists for Core and Back
I work almost all day at my desk handling marketing campaigns and international shipping logistics. Sitting for hours builds tension in my back and shoulders, so I make a point to do oblique twists throughout the day. It lets me loosen my core, relieve stiffness, and keeps me more energized during long work sessions.
I do this by sitting upright in my chair with my feet flat on the floor. Then, I place my hands behind my head or cross my arms over my chest and slowly twist my torso to one side, engaging my oblique muscles. I hold for a second, return to the center, and then twist to the other side. I repeat this movement about ten times per side. It stretches my spine, engages my core, and helps with circulation after sitting for long periods.
I do this routine every hour or so, especially during breaks or when I am on a long call where I don’t need to be typing. It’s a small habit, but it keeps stiffness from building up and helps me stay more alert throughout the workday.
Hugh Dixon
Marketing Manager, PSS International Removals
Standing Spinal Extension and Ankle Drill
Sitting for extended periods stiffens the spine and tightens the hip flexors. I counter this with a standing spinal extension every hour. I stand, interlock my fingers, push my palms upward, and arch my back slightly. This counteracts a forward-leaning posture, decompresses the lumbar spine, and engages the posterior chain.
Holding this for 20 seconds resets my posture and reduces tension in the lower back.
I integrate this into my routine by linking it to task transitions. Before checking emails or after a meeting, I stand and stretch. This keeps it consistent without disrupting workflow. I also added a seated ankle dorsiflexion drill under my desk.
Raising my toes while keeping my heels down activates the tibialis anterior, improving circulation and preventing stiffness.
Small, frequent movements prevent musculoskeletal strain better than a single long stretch. Sedentary work weakens posture, but micro-adjustments fix it.
Dhari Alabdulhadi
CTO and Founder, Ubuy New Zealand
Seated Knee Tucks for Core and Circulation
I work more than eight hours in my office dealing with projects, clients, and making sure everything runs smoothly on-site. Sitting for that long gets uncomfortable, so I like to do seated knee tucks to keep my body from stiffening up. I sit near the edge of my chair with my back straight and feet flat on the floor. Then, I grab the sides of the chair for balance, lift both knees toward my chest, hold for a second, and slowly lower them without letting my feet touch the ground. I do this about ten times, take a short break, and go for another round. It gets the core working, helps with circulation, and loosens up the lower back, which gets tight from sitting too much.
I fit this in whenever I need to shake off that sluggish feeling. If I am on a long phone call, I do a few reps while talking. If I am stuck at my desk for hours, I take a quick minute to move before getting back to work. It is a small thing, but it keeps me from getting stiff and sluggish by the end of the day.
Daniel Vasilevski
Director & Owner, Bright Force Electrical
Toe Taps Under Desk for Circulation
I sit at my desk dealing with tons of legal documents and client matters every day, which means I spend long hours sitting. To keep my body moving without disrupting my work, I do toe taps under my desk. This keeps my circulation going and gives my legs some movement without needing to step away from my work.
To do this, I keep both feet flat on the ground, then lift the toes of both feet while keeping my heels planted. I tap my toes up and down at a steady pace for about 30 seconds, then switch to alternating feet. This keeps the ankles, shins, and calves engaged and reduces stiffness. Some days, I do this while reading documents or during phone calls. It has become second nature, so I don’t even think about it anymore.
Since I sit for extended periods, I repeat this every hour. It keeps the blood flowing in my legs and prevents that heavy feeling that comes from staying in one position too long. It’s a simple habit, but it makes a big difference in how my legs feel by the end of the day.
Oliver Morrisey
Owner, Director, Empower Wills & Estate Lawyers
Deep Breathing with Arm and Shoulder Stretch
I take a deep breath in for four counts, hold it for four, then exhale for four. While breathing, I stretch my arms overhead, roll my shoulders, and do a few gentle twists to release tension.
My go-to stretch is something I realized I do without even thinking. I’ve built on what’s a natural habit, making a conscious effort to practice doing this between tasks or whenever I feel tension creeping in. If I’m on board, I’ll step outside for some fresh sea air while stretching, which makes a huge difference.
Encouraging the team to take quick movement breaks has also helped boost energy and morale. Simple stretches or even a few minutes of walking around the deck can reset your mind and soul.
Mohamed Moussa
Managing Director, Tornado Marine Fleet
Seated Spine Twist for Back and Neck
I often do a simple seated spine twist to combat stress and sitting for long hours. I twist my upper body gently to each side for 10-15 seconds, which helps release tension in my back and neck. I fit this stretch in between client consultations or while reviewing notes, keeping me energized and focused. This quick exercise helps me stay relaxed and present for my clients, ensuring the best experience during their treatments.
Neda Hovaizi
Clinical Director, Lumi Aesthetics