Move · Videos · Stretching · 12 min

Seated Chair Stretch for Desk Days

Seated Chair Stretch for Desk Days — video by Caroline Jordan Play · 12:29

Video by Caroline Jordan on YouTube · Open on YouTube

A certified coach leads a head-to-toe stretch you can do in a chair: side bends, chest and neck stretches, a seated hip flexor lunge, figure-4, hamstring reach, knee hugs, twists and arm stretches. Good for office breaks or after a chair workout.

  • 12 min
  • Beginner
  • Low impact (no jumping)
  • chair
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Step by step 10

Tap a time to watch that step in the video.

  1. Side bends: sit tall, clasp the hands overhead and lean to one side, then the other. 1:50
  2. Hands behind the head: open the elbows to stretch the chest, then draw them in and round the upper back. 2:41
  3. Neck: hold the chair, tilt the head away, then drop the chin for a deeper stretch; then the other side. 3:25
  4. Wide-leg side stretch: feet wide, one forearm on the thigh, reach the other arm up and over, each side. 4:33
  5. Seated hip flexor lunge: turn to one side, back leg long, squeeze the back glute and reach that arm up, each side. 5:32
  6. Figure-4: ankle on the other knee, sit tall and hinge forward with a straight spine, then switch. 6:56
  7. Hamstrings: one leg out straight, foot flexed, hinge forward over it from the hips, then the other leg. 8:02
  8. Knee hugs: wrap the arms around one knee, round the back and draw it in, then the other knee. 8:51
  9. Seated twist: cross one leg over the other, sit tall and turn toward the top knee, then switch. 9:28
  10. Arms forward with a rounded back, a triceps stretch each side, then a prayer-hands wrist stretch. 10:20

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Sit tall and lift through the core before each stretch
  • Squeeze the back glute to deepen the seated hip flexor stretch
  • Hinge forward from the hips with a long, straight spine

What it works Whole body

Tap an area for more videos that work it.

Joints it uses light on the joints

  • Neck movesneck tilts and chin-down stretches
  • Shoulders movesoverhead reach, triceps stretch, arm stretches
  • Upper back moveschin to chest, rounding reach, seated twists
  • Lower back movesknee hugs with rounded back, side bends, twists
  • Hips movesseated lunge, figure-4, wide-leg side bend
  • Knees movesknee hugs, seated lunge, figure-4
  • Rounding or twisting the back. With osteoporosis or a back problem, move smoothly and within comfort, and ask a physio which suit you.

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by Caroline Jordan; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety