Start Your Day Right: Morning Stretch Routines for Office Workers

If you spend most of your working day at a desk, you’re not alone: a whopping 81% of UK office workers sit at their desks for between 4 and 9 hours every single day. It may well be part of modern working life but your body was never designed for that kind of stillness. From tight hips and stiff necks to the very real 3pm slump, the effects of long days at a screen can build up over time. 

 

You might already notice it – a twinge of the shoulders, tension creeping into your lower back. These little warning signs are your body asking for movement. And the best time to give it some? First thing in the morning. 

 

Starting your day with a few gentle stretches helps reverse some of that desk-bound tightness before it takes hold. It gets your blood flowing, wakes up sleepy muscles and frees up your joints before you hit the keyboard. 

 

It’s not about trying to squeeze in an hour-long yoga class or becoming a human pretzel. Simple stretching improves blood flow to the tissue and better blood flow means more mobility. And that’s what we’re all about: feeling better in your body, especially when you spend hours at a desk. 

Before you reject a quick stretch from your already jam-packed morning, hear us out. Stretching doesn’t have to be long or over-engineered. Think of it like brushing your teeth – small, daily maintenance to avoid bigger problems down the line. 

 

The urge to stretch first thing in the morning is completely natural. Take a look at your dog or cat, what’s the very first thing they do when they wake up? Big stretch. Every time. It’s instinctive. Somewhere along the way we just got out of the habit. 

 

 

 

 

 

You don’t need an expensive mat, fancy gear or even to get out of your PJs straight away. Here are our favourite, easy stretches to set you up for the day – especially if you’re heading straight to a desk. 

 

 

Knee rolls/leg sways – Lying on your back, bend your knees and gently sway them side to side. Great for easing out the lower back and hips. 

 

Ankle circles – Flex and point your feet, then roll your ankles in circles. If you suffer from tight calves or stiff feet during the day, this one’s for you. 

 

 

Side reach – Stand with feet hip-width apart. Reach one arm up and over while leaning to the opposite side. You’ll feel this through your ribs and down the side of your body. 

 

Forward fold – With a soft bend in the knees, fold slowly forwards from the hips and let your arms hang heavy. This decompresses the spine and gently stretches your hamstrings. 

 

Neck mobility – Gently drop your ear to your shoulder on each side, take a look to the left and then to the right, slowly. No forcing – just ease into it. 

 

 

If you’re feeling a bit more energetic, a few simple sun salutations are brilliant for connecting breath and movement whilst getting your spine, shoulders and hips moving. You don’t need to be flexible to do them, and a quick search will bring up beginner-friendly versions if this is your first time. 

One of the things we hear a lot in clinic is ‘it’s just my age’. But most of the time, that stiffness isn’t about getting older, it’s about not moving enough. The body really thrives off regular movement, even in small doses. So instead of writing off tightness or aches as getting older or an inevitable part of modern life, try adding just a little stretching to your morning routine and see what happens. 

If all of this sounds great but also a bit much before 9 am, that’s ok! The key is to keep it short, simple and consistent. Choose 3 or 4 movements that make you feel good and aim to do them most mornings. If it helps, leave your mat or water bottle out as a visual nudge to get going. 

 

Pro tip: try stacking it with something you’re already doing every single day. The time it takes for the kettle to boil is perfect for stretching or maybe once you’ve brushed your teeth. 

 

You don’t need to be perfect and it doesn’t have to look like Instagram. The ONLY goal is to move!