Top 9 Stretches to Do at Your Standing Desk or Treadmill Desk

by Victoria Lyon, MPH

We all know standing at a desk all day can be physically exhausting, especially for those who are used to sitting for hours on end at work.

Weak core muscles, tight hip flexors, poor exercise techniques and weak gluteal muscles can make it challenging for standing desk users to maintain proper posture.

Standing (or sitting) at a desk with poor posture on a regular basis can lead to pain in your neck, shoulders, back, legs, or feet.

Here are just a handful of stretches that can be done in an office setting to prevent and relieve pain at your standing desk.

Armed with these stretches, proper posture is just minutes away...

1. Neck Rolls & Upper Neck Stretch

Why it helps: Loosens neck and shoulder muscles strained by forward head posture and screen time.

How to do it:

Stand or sit tall. Gently drop your chin to your chest.
Slowly roll your head in a circle, pausing at each point (left, back, right).
Repeat 3–5 times, then reverse direction.
For upper neck stretch: tilt your head gently to each shoulder and hold 20–30 seconds.

2. Standing Chest Opener (Doorway Stretch)

Why it helps: Opens tight chest muscles and counters rounded shoulders common in desk work.

How to do it:

Stand in a doorway. Place forearms on the frame at shoulder height.
Step forward gently until you feel a stretch across your chest.
Hold 20–30 seconds and repeat 2–3 times.

3. Hip Flexor Stretch

Why it helps: Hip flexors tighten with sustained standing or sitting, affecting lower back posture.

How to do it:

Step one foot forward into a shallow lunge.
Keep torso upright and lean hips forward slightly.
Hold 20–30 seconds per side.

4. Standing Hamstring Stretch

Why it helps: Stretches back of thighs. Tight hamstrings can pull on the lower back.

How to do it:

Stand tall and place one heel slightly forward with toes up.
Hinge at the hips and reach toward your toes until you feel the stretch.
Hold 20–30 seconds per leg.

5. Torso Twist (Seated or Standing)

Why it helps: Improves spinal mobility and relieves mid‑back tension.

How to do it:

Stand or sit upright.
Place one hand on opposite knee or chair back.
Gently twist your torso without force.
Hold 15–30 seconds then switch sides.

6. Seated Figure‑4 Stretch

Why it helps: Targets glutes and outer hips, key areas that tighten from posture imbalances.

How to do it:

Sit tall. Cross one ankle over the opposite knee.
Lean forward slightly until a stretch is felt in the hip and glute.
Hold 20–30 seconds each side.

7. Shoulder Rolls

Why it helps: Relieves tightness in shoulders and upper back while promoting blood flow.

How to do it:

Stand tall. Lift shoulders up, back, and down in a circular motion.
Do 10 circles forward, then 10 backward.

8. Calf Stretch

Why it helps: Reduces calf tightness and improves ankle flexibility, helpful if you stand or walk at your desk.

How to do it:

Stand behind your desk or chair.
Place one foot back and press heel down.
Hold 20–30 seconds per leg to improve circulation.

9. Chest and Upper Back Stretch Combo

Why it helps: Counteracts rounded shoulders and helps open the upper torso.

How to do it:

Interlace fingers behind your back and lift arms slightly to open chest.
Then fold forward with arms extended to stretch upper back.
Hold each for 15–30 seconds.

Pro Tips for Desk Stretching

Frequency: Aim to stretch every 30–60 minutes if you’re alternating sitting, standing, or using a treadmill desk.
Hold time: Most stretches should be held 15–30 seconds without bouncing.
Breathe: Deep, controlled breathing enhances flexibility and relaxation.
Posture reset: Use stretches as opportunities to check your posture — hips over ankles, shoulders relaxed, and spine neutral.

Why Stretching Matters at Your Desk

Standing more often improves circulation, metabolism, and energy, but without dynamic movement and stretching, muscle imbalances can still occur.

Targeted stretches help reduce neck strain, relieve back discomfort, improve hip flexibility, and promote long‑term posture health, especially for standing desk or treadmill desk users.