Back, 43 moves
Back stretches you can do at your desk
“The chair has slowly taken the shape of you, and your back has taken the shape of the chair. Standing up now comes with a sound effect.”
Sitting keeps your spine in one shape for hours. These moves take it through the others: rounding and arching, bending to the side, turning and reaching. Many happen right in your chair, and a few use the floor for when you have a quiet corner.
Go gently, move within an easy range and skip anything that doesn't feel right on the day.
- 10 seated
- 15 standing
- 22 on the floor
- 2 free in Desk Gym
Seated cat-cow Round your back and drop your chin toward your chest. See the steps All 43 back moves
-
Seated cat-cow -
Seated pelvic tilt -
Seated side bend -
Shoulder blade squeeze -
Small seated diagonal reach -
Supported elbow back stretch -
Upper back reach -
Upper-back extension over a chair -
Upper-body turn -
Wall slide -
Band bent-over arm openings -
Band pull-aparts -
Band straight-arm pull-downs -
Doorframe lean-back rows -
Hand-blocked row hold -
Small hip side glides -
Small standing back bend -
Standing anchored band rows -
Supported hip hitch -
Wall angel -
Wall-supported spine roll -
All-fours elbow opening -
Double knee hug -
Downward-facing dog -
Forearm-supported back extension -
Knee rolls on your back -
Kneeling gate side stretch -
Kneeling puppy stretch -
Kneeling rest with side reach -
Lying figure-four knee roll -
Neutral-back rock back -
Open book -
Prone double reach -
Prone elbow rows -
Prone shoulder pocket hold -
Prone swimming -
Prone W raises -
Seated foot-anchored band rows -
Single knee hug -
Small all-fours side bend -
Small pelvic clock -
Small prone chest hover -
Thread the needle
Little habits that help
- Change position often. The best posture is your next one.
- Stand up when you take a phone call.
- Sit back into the chair so it supports you, instead of perching on the front edge.
Gentle movement guidance, not medical advice. Move within a comfortable range and stop if anything hurts. If you have pain or an injury, check with a health professional first.
Questions about back stretches
Can I stretch my back without getting on the floor?
Yes. Seated cat-cow, seated side bends, upper-back reaches and upper-body turns all happen in a chair, and Desk Gym lets you choose seated moves only.
Is Desk Gym a treatment for back pain?
No. Desk Gym offers general movement breaks, not medical treatment. If you have back pain or an injury, talk to a health professional before trying new exercises, and stop any move that hurts.