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Stretches When Working From Home to Keep Your Body in Shape

Working from home sounds great—until your back starts to ache, your neck stiffens up, and your shoulders feel like concrete. If this sounds like you, let me introduce you to my favourite stretches when working from home

After the first few months of working from my dining table, I noticed I wasn’t just tired—I was physically uncomfortable and my body felt like a strained rag – Needless to say, dining chairs ARE NOT great as office chairs.

My body was screaming for movement, and I knew I had to change something.

That’s when I started incorporating daily stretches when working from home, and everything changed. My body felt light and flexible; my focus improved and my energy increased. And best of all, it didn’t need much time investment, and you definitely don’t have to be a gymnast. If you’re feeling the strain of remote work, these simple, effective stretches can help reset your body and refresh your mind.

1. Neck Rolls – Reset Your Posture

Long video calls and constant screen time can lead to what I call Zoom Neck. There are A LOT of neck stretches, but this one is my favourite.

How to do it:

• Sit tall.
• Gently tilt your head to the right.
• Slowly roll it forward, then to the left.
• Complete 5 full circles in each direction.

Why it matters: Your neck builds tension as you sit focusing on your screen the whole day. This stretch helps relieves tension from any poor posture and prolonged screen use.

2. Seated Spinal Twist – Give your Lower Back some Love

This was a game-changer for me. Especially since your Lower Back will always be subject to tension just by constantly sitting. My lower back used to ache until I added this one simple move.

Steps:

• Sit tall in your chair.
• Place your left hand on your right knee.
• Twist gently to the right while keeping your hips facing forward.
• Hold for 15–20 seconds, then switch sides.

Why it matters: It loosens your spine and promotes better blood flow, especially after hours of sitting.

3. Chest Opener – Undo the Hunch

Working at a desk all day encourages slouching and tight shoulders.

Stretch it out:

• Stand or sit up tall.
• Interlace your fingers behind your back.
• Pull your hands down and slightly back.
• Lift your chest and hold for 20 seconds.

Personal story: I started doing this stretch every time I walked to the kitchen—and within a week, I noticed I was sitting taller and breathing more deeply.

4. Hip Flexor Stretch – Leg stretches when working from home

Sitting for long hours tightens your hips, leading to stiffness and poor posture. If you enjoy

Try this:

• Kneel with your right foot forward in a lunge position.
• Push your hips forward.
• Raise your left arm and gently lean to the right.
• Hold for 30 seconds, then switch sides.

Why it matters: Flexible hips = less back pain and better movement overall. Not to mention, when you want to go on a hike, run or even an active walk; believe me your hip flexors will ACHE if you don’t keep them stretched.

5. Wrist & Forearm stretches when working from home

If you’re typing all day, which you probably are, don’t skip this!

Do this:

• Extend your right arm, palm up.
• Use your left hand to gently pull your fingers back.
• Hold for 15–20 seconds. Then flip your palm down and repeat.
• Switch arms.

Why it matters: Helps prevent carpal tunnel and relieves built-up tension.

My experience: This stretch saved me from wrist pain during a deadline-heavy week. I now make it part of my mid-morning break.

Quick Daily Stretch Routine (5 Minutes)

Short on time? Try this routine:

• Neck Rolls (30 sec)
• Spinal Twist (1 min total)
• Chest Opener (1 min)
• Hip Flexor Stretch (1 min total)
• Wrist & Forearm Stretch (1.5 min total)

Just 5 minutes of stretches when working from home can drastically improve how you feel and perform. You could during your hourly break which I discussed in this post

In another post, I mentioned that, it’s easy to forget to move. But movement isn’t a luxury—it’s essential.

These stretches when working from home helped me eliminate pain, regain energy, and get through long days without the usual burnout. Whether you’re on Zoom calls or focused on deep work, these movements keep your body in tune and your mind sharp.

Let’s make stretching click into your schedule—your health matters, even at home.

Also comment your favourite stretches in the comments below.