Desk-Friendly Stretches to Combat the Office Slouch
Let’s face it—sitting all day can leave your body feeling stiff, sore, and downright cranky. Over time, those long hours behind the desk can lead to poor posture and even subluxations in your spine. That’s why your Align & Co. team wants to make sure you’re set up for success—no matter how long your workday is.
These simple stretches can be done right at your desk to keep your spine healthy, your posture on point, and your body moving. No downloads needed—just read, stretch, and feel better!
Seated Forward Fold Stretch
What it does:
Relieves tension in your lower back and stretches your hips and hamstrings.
How to do it:
Sit on the edge of your chair with your feet flat on the floor.
Inhale and lengthen your spine.
Exhale as you fold forward from your hips, letting your arms hang down or rest on your shins.
Hold for 30 seconds, then slowly rise back up.
Tip: Let gravity do the work—no need to force it!
Good Morning Stretch
What it does:
Strengthens your lower back and core while improving spinal mobility.
How to do it:
Stand up tall with your feet hip-width apart.
Place your hands on your lower back for support.
Inhale and gently arch your upper back, lifting your chest.
Exhale as you hinge forward from your hips, keeping your back straight.
Repeat 10 times.
Tip: Move slowly and with control—this stretch wakes up your spine!
Why This Matters
Poor ergonomics and lack of movement can cause subluxations, where spinal bones shift out of their normal position and interfere with nerve function. Regular movement and stretches like these, combined with chiropractic care, help keep your spine aligned and your nervous system functioning at its best.
Your Action Step
👉 Set a timer for every 30 minutes to take a quick movement break.
👉 Try one of these stretches to reset your posture and refresh your mind.
👉 Share this blog with a colleague and help them protect their spine, too!
Want more posture tips? Chat with your Align & Co. team anytime—we’re here to support you!
