Glenn DawsonReset-U Fitness · Owner and CEO of Reset-U Fitness

3 Desk Job Stretches to Relieve Back & Neck Pain #painfreeliving #neckandshoulderpain #poorposture

8 Jan 2026 · 1 min

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1:19

In this instructional video aimed at entrepreneurs and desk‑bound professionals, the speaker demonstrates three targeted stretches to alleviate lower back and neck discomfort caused by prolonged sitting. The first stretch is a hip‑flexor lunge performed with knee padding and a stabilizing aid (foam roller, stick, or desk) to protect the knee and ensure core engagement, done for 10‑15 repetitions per side. The second stretch is a seated figure‑4 glute stretch where one leg is crossed over the other, elbows apply pressure to the knee, and a rocking motion is used to open the hip, held for 60‑90 seconds per side. The final stretch is a seated back extension using the chair as a bridge: sitting at the edge, hands behind the head, leaning back to extend the spine, open the chest and upper back, then returning to seated. The speaker emphasizes avoiding toe‑touch stretches, focusing on these three movements to improve posture and reduce pain.

Chapters

If you're an entrepreneur with lower back or neck pain, do these 3 stretches to make sure that you can survive your desk job. The first one is a hip flexor lunge stretch. Now make sure you pad your knee. If there's any pain in your knee at all, you're going to have a pain response that creates a guarding response and locks everything up. You also want to create stability, so use a foam roller or a stick or a desk nearby to hold on to it and elevate your back foot. From here, you're going to flex your core and your back glute and lean forward just like so. Give it 10 to 15 reps each side and open up that hip. Next is a simple butt stretch, like a figure 4, but seated. We're going to cross one leg over the other like so. Come into your elbows and create pressure with the elbow on this knee here. You're going to lean in, rock out, lean in, rock out, and open up that hip. Just like so. 60 to 90 seconds each side. Lastly, we're going to do some back extensions. So sit in front of your chair so you can use it to bridge. Put your hands behind your head, lean back towards the ceiling and extend. Open up your chest, open up your upper back, and then sit back down. There's no reason to do stretches where you're touching your toes. You just need to do those 3 and you're good. You'll have good posture.