Beginner · 7 min
Standing Desk I
Improve flexibility after standing desk sessions with a series of standing stretches, targeting tightness and enhancing mobility in the shoulders, lower back, and neck.
Routine overview
What you’ll move through.
Move gently, breathe normally, and stay within a comfortable range. Stop if anything feels painful.
- 0115s
Power pose
Standing · Focus: posture, relaxation.
- 02
30sRag doll
Standing · Focus: back, hamstrings.
- 03
30sUpward salute
Standing · Focus: shoulders, sides, upper back.
- 04
30sReverse shoulder
Standing · Focus: chest, shoulders.
- 05
30sToe touch
Standing · Focus: hamstrings, calves, back.
- 06
15sChin retractions
Standing · Focus: neck, posture.
- 07
30sOne arm hug standing
Standing · Focus: shoulders, upper back.
- 08
30sChest opener standing
Standing · Focus: chest, shoulders, upper back.
- 09
30sOverhead tricep standing
Standing · Focus: triceps, shoulders.
- 10
30sWall dog
Standing · Focus: shoulders, back, hamstrings.
- 11
30sLeaning calf
Standing · Focus: calves, ankles.
- 12
60sStanding quad
Standing · Focus: thighs, hip flexors.
- 1330s
Upward salute
Standing · Focus: shoulders, sides, upper back.
- 14
15sGratitude
Standing · Focus: relaxation, posture.
- 15
15sCelebrate
Standing · Focus: posture, relaxation.
Step by step
How to do the routine.
Step 1 · 15 seconds
Power pose
- Stand tall with your feet shoulder-width apart.
- Place your hands on your hips and open your chest.
- Keep your chin level and breathe slowly.
Balance your weight evenly between both feet.
For less intensity, sit on a firm chair with your feet supported and your shoulders relaxed.
Step 2 · 30 seconds
Rag doll
- Stand with your feet hip-width apart and knees soft.
- Fold forward from your hips and hold opposite elbows.
- Let your head and arms hang comfortably.
Sway gently only if comfortable; keep your knees bent as needed.
For less intensity, bend your knees and rest your hands on your thighs or sturdy blocks.
Step 3 · 30 seconds
Upward salute
- Stand tall with your feet together or hip-width apart.
- Reach both arms overhead and bring your palms together.
- Lengthen upward and breathe slowly.
Keep your ribs over your hips and shoulders relaxed.
For less intensity, keep your hands on your hips or raise your arms only as far as comfortable.
Step 4 · 30 seconds
Reverse shoulder
- Stand tall and clasp your hands behind your back.
- Straighten your arms as comfortable.
- Gently lift your hands away from your back and open your chest.
Keep your shoulders down and your ribs over your hips.
For less intensity, hold a towel between your hands behind your back instead of clasping them.
Step 5 · 30 seconds
Toe touch
- Stand with your feet hip-width apart.
- Bend forward from your hips, keeping a soft bend in your knees.
- Let your hands reach toward your feet and relax your neck.
Reach only as far as comfortable; touching your toes is optional.
For less intensity, bend your knees and rest your hands on your thighs or sturdy blocks.
Step 6 · 15 seconds
Chin retractions
- Sit or stand tall with your eyes level.
- Draw your chin straight back, as if making a small double chin.
- Release slowly and repeat.
Keep your head level; do not tilt it up or down.
For less intensity, slide your chin back only slightly, keeping your eyes level.
Step 7 · 30 seconds
One arm hug standing
- Stand tall and bring one arm across your chest.
- Use your opposite forearm to gently draw it closer.
- Release and repeat on the other side.
Keep the stretching shoulder down and the elbow below shoulder height.
For less intensity, loosen the arm position and keep your shoulders relaxed.
Step 8 · 30 seconds
Chest opener standing
- Stand tall with your feet hip-width apart.
- Rest your hands behind your head, with elbows out to the sides.
- Gently draw your elbows back and lift your chest.
Keep your neck relaxed and avoid arching your lower back.
For less intensity, lower your arms and make the chest-opening movement smaller.
Step 9 · 30 seconds
Overhead tricep standing
- Stand tall and reach one arm overhead.
- Bend that elbow so your hand rests behind your upper back.
- Use your other hand to gently guide the raised elbow.
- Release and repeat on the other side.
Keep your ribs down and avoid pulling your neck forward.
For less intensity, reach your hand toward your shoulder rather than farther down your back.
Step 10 · 30 seconds
Wall dog
- Face a wall and place your palms at shoulder height.
- Step back and hinge forward from your hips.
- Let your chest lower between your arms while keeping your back long.
Soften your knees and adjust your distance from the wall.
For less intensity, keep your chest higher and soften your knees or elbows as needed.
Step 11 · 30 seconds
Leaning calf
- Face a wall with your hands resting on it.
- Step one foot back, keeping the leg straight and heel down.
- Bend your front knee and lean gently toward the wall.
- Return and change sides.
Keep both feet pointing forward.
For less intensity, step closer to the wall and soften the stretch.
Step 12 · 60 seconds
Standing quad
- Stand beside a wall or sturdy chair for balance.
- Bend one knee and hold that ankle behind you.
- Gently bring your heel toward your hips.
- Release slowly and change sides.
Keep your knees close together and your torso upright.
For less intensity, use a strap around your ankle so you do not have to reach as far.
Step 13 · 30 seconds
Upward salute
- Stand tall with your feet together or hip-width apart.
- Reach both arms overhead and bring your palms together.
- Lengthen upward and breathe slowly.
Keep your ribs over your hips and shoulders relaxed.
For less intensity, keep your hands on your hips or raise your arms only as far as comfortable.
Step 14 · 15 seconds
Gratitude
- Stand comfortably with your feet hip-width apart.
- Rest both hands over your chest.
- Breathe slowly and think of something you appreciate.
Relax your shoulders and let your breathing stay natural.
For less intensity, sit on a firm chair with your feet supported and your shoulders relaxed.
Step 15 · 15 seconds
Celebrate
- Stand comfortably with your feet hip-width apart.
- Reach both arms upward and outward.
- Hold, breathe slowly, and enjoy the pause.
Let your shoulders stay comfortable and your face relax.
For less intensity, lower your arms or sit on a firm chair with your feet supported.
Keep moving
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