What stretches can I do standing at work?

Calf raises, sit-to-stands, a standing hip-flexor stretch and a gentle back extension all work standing by your desk. This routine guides them in a short loop, no floor needed.

How can I move more at a desk job?

Take frequent short standing breaks rather than one long one. Getting up, doing a few sit-to-stands and stretching the hips every hour adds up across a day.

Do I need any equipment?

Just your chair and desk — the chair for sit-to-stands and the desk for balance. Nothing else.

Workouts & Recovery · Recovery

Standing reset

Get out of the chair and move without needing the floor. Calf raises and sit-to-stands get the legs and circulation going, a standing hip-flexor stretch opens what sitting tightens, and a gentle back extension unwinds the spine. Everything is done standing by your desk, so it works in an office, a meeting room, or a small space. The app names and times each move for you.

Moves: 4
Length: ≈ 2 min
Level: All levels

Also known as standing stretches at work, stand up break, no-floor desk break.

How the session works

1Stand by your desk with a chair behind you and something to hold for balance.
2Press start. The app names each move, cues it, and times it.
3Use the chair for the sit-to-stands and hold the desk for balance on the hip stretch.
4It runs a few minutes; use it to break up a long stretch of sitting.

The moves

Calf raise25s
Rise onto the balls of your feet, pause, lower slowly.
Sit to stand30s
Stand without your hands if you can; tap the seat, don't flop.
Standing hip-flexor stretch25s · each side
Stagger your stance, tuck the tailbone, feel the front of the back hip.
Standing back extension20s
Hands on hips, gently arch back and look up — small range.

What it's good for

Gets the legs and circulation moving after a long sit — no floor required.
Opens the hip flexors that sitting shortens and unwinds the spine.
Works in an office or small space, standing by your desk.

The evidence. Standing and moving briefly interrupts the metabolic and muscular downsides of prolonged sitting; sit-to-stands also gently train the leg strength that keeps getting out of a chair easy.

Safety

Keep every move gentle and within a small, pain-free range — stop any move that causes pain, dizziness, or numbness.
Hold a desk or chair for balance on the standing moves, and use the chair's support for the sit-to-stands if you need it.
If you have an existing back, neck, hip or balance condition, or a recent injury or surgery, check with a clinician before starting, and hold a chair or desk for balance on standing moves.

Frequently asked questions

What stretches can I do standing at work?: Calf raises, sit-to-stands, a standing hip-flexor stretch and a gentle back extension all work standing by your desk. This routine guides them in a short loop, no floor needed.
How can I move more at a desk job?: Take frequent short standing breaks rather than one long one. Getting up, doing a few sit-to-stands and stretching the hips every hour adds up across a day.
Do I need any equipment?: Just your chair and desk — the chair for sit-to-stands and the desk for balance. Nothing else.

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Disclaimer. This guided session is low intensity and intended for healthy adults, but it is not medical advice. Move within a comfortable range, stop if anything hurts, and check with a clinician first if you're pregnant, recovering from injury or surgery, or managing a heart, joint or blood-pressure condition. FitHQ may earn a commission on purchases made through links on this page.