Move · Videos · Stretching · 11 min

11-Minute Desk Stretch Break for Upper and Lower Body

11-Minute Desk Stretch Break for Upper and Lower Body — video by Helen Hayes Hospital Play · 11:24

Video by Helen Hayes Hospital on YouTube · Open on YouTube

A Helen Hayes Hospital personal trainer leads seven office stretches, each held about 20 seconds: cross-body shoulder, a seated child's pose at the desk, wall chest and biceps, seated glute, hamstring, standing quad and wall calf stretches. Seated and standing options for a work break.

  • 11 min
  • Beginner
  • Low impact (no jumping)
  • chair, wall
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Step by step 9

Tap a time to watch that step in the video.

  1. Shoulder stretch: sit tall, pull one arm across the chest for about 20 seconds, release slowly; both sides. 0:39
  2. Seated child's pose: hands on the desk, push back, drop the head between the arms and keep the back straight. 1:47
  3. Standing version: walk back from the desk or wall and push the hips back with a flat back. 2:56
  4. Chest and biceps: palm flat on the wall, then turn the body away; both sides. 3:18
  5. Seated glute stretch: cross one leg over, press the knee across and turn the upper body away; both sides. 4:44
  6. Seated hamstring stretch: legs out at the edge of the chair, knees soft, reach towards your feet. 6:20
  7. Standing hamstring stretch: hinge at the hips, chest down, knees soft and back flat, reaching down. 7:04
  8. Standing quad stretch: hold on for balance, pull the foot up with the knee pointing down; both sides. 7:55
  9. Wall calf stretch: hands on the wall, lean the front knee in with the back heel flat; both sides. 9:19

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

Form cues from the coach

  • Ease out of each stretch slowly rather than letting go fast
  • Hinge from the hips with a flat back for the hamstring stretch
  • Keep the back heel flat on the floor in the calf stretch

What it works Whole body

Tap an area for more videos that work it.

Joints it uses light on the joints

  • Shoulders movescross-body stretch, seated child's pose, wall chest
  • Upper back movesseated child's pose at the desk, glute twist
  • Hips movesseated glute stretch, hamstring hinge
  • Knees movesstanding quad stretch with a brace
  • Ankles & feet moveswall calf stretch

Easier option from the coach: Seated versions of the back and hamstring stretches; hold the desk for quads

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 Helen Hayes Hospital; 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