Easy Stretches to Do Between Work Calls

You sit in the same chair every day from 9 AM to 6 PM, your back hurts, and your wrists ache from constant typing. You notice the pain, promise yourself: “I have to take exercise seriously this time.” But while looking at your calendar, which is filled with meetings with clients, you forget you had promised something to your health.

If this is what your average workday looks like, here are some stretches that are so simple that you can do them even between your work calls. 

1. Seated Spinal Twist

When you sit at your desk for too long,  your upper back muscles deserve the most attention. Start with a seated spinal twist to loosen the tight muscles in your spine and improve blood flow to your back.

How to do it:

1. Sit in your office chair with both your feet on the floor.
2. Place your right hand on the backrest of your chair and your left hand on your right thigh.
3. Sit straight, lengthen your spine( as if you are trying to reach the ceiling with your torso), and breathe in.
4. Then slowly twist your torso to the right, look over your shoulder, and breathe out.
5. Breathe in, and repeat on the left side.

This stretch helps relieve tension in your lower back that builds up after you sit hunched over a laptop for many hours straight.

2. Wrist Flexor 

Wrist Flexor is the best exercise you can do if your wrists hurt after constantly typing on the keyboard and working with the mouse.

How to do it:

1. Stand with your back straight.
2. Extend your right arm straight in front of you with your palm facing up.
3. With your left hand, gently pull back the fingers of your right hand toward your body.
4. Hold this position for 15–20 seconds while breathing slowly.
5. Release and switch to the other arm.

This stretch lengthens the muscles on the underside of your forearm and reduces the strain that comes from using the mouse for a long time.

3. Eagle Arms Stretch

One of the most underrated ways to open up your shoulders is simply doing a quick Eagle Arms Stretch right at your desk.

How to do it:

1. Stand straight and relax your shoulders.
2. Extend your arms in front of you and cross your right arm over your left at the elbows.
3. Bend your elbows in such a way that your forearms point upward and try to wrap your palms together.
4. Lift your elbows slightly and reach your fingertips toward the ceiling while keeping your shoulders down.
5. Hold the stretch for 15 seconds and repeat on the other side.

Many IT employees are enrolling in online yoga classes in Thane, where daily commuting is hard. Hence, the only way they can exercise is via an online community.

4. Seated Side Stretch

We often feel a tightness on either side of our waist while sitting in the same position for hours. Seated Side Stretch gently wakes up the muscles that become dull from sitting for so long. 

How to do it:

1. Sit in your chair and keep your spine straight.
2. Place your right hand on the side of your chair for support.
3. Raise your left arm overhead and gently reach to the right. You should feel a stretch along the left side of your torso.
4. Hold for 15–20 seconds, breathing slowly.
5. Return to your normal position and switch to the other side.

Besides doing these simple stretches at your desk, if you are also looking forward to join Free Yoga Sessions Online, then this is one of the earliest stretches most beginner sessions start with to relax the spine.

Join Yoga Class Online

If you’re looking for something more structured but calming, you can join an online yoga class, which is especially tailored for office-goers. These sessions teach you stretches, posture exercises, and breathing techniques so that you can deal with any situation at work without being overwhelmed.

Final Thoughts

Doing exercise in between long desk hours isn’t about chasing fitness goals. It’s about reconnecting with your body after it’s been numb under work stress for hours.

If you are not sure where to begin, there are many online yoga classes in Thane where you can simply log in during your coffee break and stretch your worries out!