I help deskbound workers release tension after a long day—here are my six favorite moves

Woman standing in a living room holding an orange resistance band in both hands and pulling it apart at chest height. .

When I'm working as a fitness writer, I spend a lot of time at my desk, while in my other role as a fitness trainer, I’m on my feet coaching clients. Both come with their own physical challenges, but combined I'm often left with hunched shoulders, tight hips and stiff muscles. Thankfully, I’ve found that all you need is 15 minutes and a few stretches to mobilize your body.

I’ve recently launched a new stretch and destress class for staff and students at my local university, and these are some of the go-to moves we use to relieve upper-body tension. In the video I’m doing the circuit seated, but it can also be done standing.

The moves, even when done from a chair, are great for building core strength, which helps protect the lower back and improve posture.

How to do the upper-body stretch routine

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The moves:

1. Band pull-apart and lean back
2. Front raise
3. Pull-apart and torso twist
4. Overhead and rear pull-apart
5. Side raise
6. Big arm circles

You’ll need a resistance band for this routine. I’m using a medium-resistance one but you should pick a band that matches your ability. You want an amount of tension that the last few reps are challenging but not impossible.

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Do each move for 30 seconds, resting for 15-20 seconds. Aim for three rounds, with one minute of recovery between sets. The entire circuit should take around 15 minutes.

1. Band pull-apart and lean back

• Sit forward slightly in the chair so there’s room to lean back.
• Loop the band around your wrists.
• Pull it apart and hold the tension.
• Lean back roughly 45°, engaging your core.
• Pause for a moment, then return to the starting position, slowly releasing the band tension.

2. Front raise

• Hold the band in both hands and place your left hand on your right knee.
• Keeping your left hand on your right knee, extend your right arm so it’s parallel to your leg.
• Engage your core and pull the band up to shoulder height, then lower it back down.
• Switch sides after 30 seconds.

3. Band pull-apart and torso twist

• Hold the band in both hands at chest height.
• Pull the band apart and hold the tension as you rotate to the left, return to center, then rotate to the right.

4. Overhead and rear pull-apart

• Loop the band around your wrists and extend your arms overhead.
• Pull the band apart, then lower your arms behind your head, aiming for the band to touch the middle of your shoulders.

5. Side raise

• Hold the band in both hands, with your left hand over your right hip.
• Keeping your left hand on your right hip, raise your right arm out to the side to shoulder height, keeping a slight bend in your elbow.
• Lower under control.
• Switch sides after 30 seconds.

6. Big arm circles

• Hold the band in both hands with slight tension.
• Rotate your arms in large circles for 30 seconds, then reverse the direction.