5-Minute Desk Stretches for Pregnancy

Working at a desk throughout your pregnancy? These gentle desk stretches will help you feel more comfortable, reduce tension, and reconnect with your body during your busy workday. Best of all, you can do them right by your desk in just 5 minutes.

Why Use Desk Stretches During Pregnancy?

Sitting at a desk all day can exacerbate common pregnancy discomforts like lower back pain, tight hips, shoulder tension, and swelling in the legs and feet. These simple stretches help:

• Release tension in your upper back and shoulders

• Ease lower back discomfort

• Offer some relief from sciatica

• Give you a mental reset during your workday

• Maintain mobility throughout pregnancy

  
  

Important: ALWAYS listen to your body. If anything feels uncomfortable or causes pain, ease off, or skip that stretch.

Your 5-Minute Routine

1. Sumo Squat with Gentle Twist (1 minute)

Many twists are unsuitable for pregnancy, but this glorious stretch targets your upper and mid back without getting too close to your belly. It was my absolute favourite during both of my pregnancies!

How to do it:

1. Set up your stance: Stand with your feet wider than hip-width apart, toes pointing out at about 45 degrees. Hold onto your desk or chair for support if needed.

2. Lower into your squat: Bend your knees and lower your hips down, keeping your spine long and chest lifted. Your knees should track over your toes. Only go as low as feels comfortable - this is NOT about how deep you can go. Place your hands on your thighs, just above your knees.

3. Add the twist: Gently twist from your ribcage and upper back (NOT from your belly or lower back), as you dip your left shoulder down and look over your right shoulder.

4. Breathe: Hold for a breath or two, feeling the stretch through your shoulders and upper back. Notice the space you're creating with each inhale.

5. Switch sides: Change direction. You could hold each side for longer if it feels right for you. I tend to repeat three times on each side in my Prenatal Yoga Classes.

Benefits: Opens tight shoulders and upper back (especially helpful if you're hunched over a computer), strengthens legs and glutes for labour, maintains spinal mobility.

Modifications:

• Don't squat as deeply - even a small bend in the knees counts

• Keep both hands on your thighs and just focus on the squat without the twist

Important note: We're twisting from the upper back and shoulders, not the belly. This gentle rotation is safe during pregnancy and helps relieve the tension that builds up from sitting all day - but as always, listen to your body. If you feel this twist is too close to your belly, give it a miss!

2. Seated Pigeon 'Figure of Four' (1 minute)

A hip-opener that's perfect for your desk chair, targeting the outer hips and glutes that get tight from sitting.

How to do it:

1. Sit tall: Sit on your chair with both feet flat on the floor. Scoot forward slightly so you have room to move.

2. Cross your ankle: Place your right ankle on top of your left thigh, just above the knee. Your right knee will naturally fall out to the side. Flex your right foot (this can make the knee more comfortable, and prevent over stretching the ligaments on the foot).

3. Find your stretch: Sit up tall through your spine. If you want more stretch, gently lean forward from your hips (not rounding your back), keeping your chest lifted. You should feel a stretch in your right outer hip and glute.

4. Breathe: Hold for 5-8 breaths, relaxing more deeply into the stretch with each exhale.

5. Switch sides: Carefully release and repeat on the other side.

Benefits: Releases tight hips from sitting and walking, reduces lower back discomfort, and can help relieve sciatic nerve pain.

Modifications:

• Don't lean forward if you feel there's too much compression on your belly - just sitting in the position provides a stretch

Tip: This is an excellent stretch to do multiple times throughout the day, especially if you're experiencing hip or lower back discomfort.

3. Side Stretch - Standing or Seated (1 minute)

Create space along the sides of your body, helping you breathe more deeply as baby takes up more space inside of you. Improve posture.

Seated version:

1. Sit tall: Sit forward on your chair with feet flat on the floor, hip-width apart.

2. Reach up: Inhale and reach both arms overhead, lengthening through your spine.

3. Stretch to the side: Exhale and reach your right arm up and over to the left, feeling a stretch along the entire right side of your body. Your left hand can rest on the chair or your left thigh for support.

4. Breathe: Hold for 3-5 breaths, feeling your ribcage expand with each inhale.

5. Switch sides: Inhale back to centre and repeat on the other side.

Standing version:

1. Stand tall: Stand next to your desk with feet hip-width apart.

2. Reach up: Inhale both arms overhead, then exhale as you bring your right arm down by your side.

3. Side bend: Exhale and lean gently to the right, creating a long arc along the left side of your body. Keep both hips level, and your shoulders and hips pointing forward (trying not to twist!)

4. Breathe: Hold for 3-5 breaths, then switch sides.

Benefits: Creates space for baby and your expanding ribcage, improves breathing capacity, releases tension in the intercostal muscles (between your ribs).

Modifications:

• If reaching overhead feels uncomfortable, place one hand on your hip instead

• Keep the stretch gentle - this isn't about how far you can go

• In later pregnancy, you might prefer the standing version to give baby more room

4. Neck Stretch (1 minute)

Release the tension that accumulates in your neck and shoulders from computer work and the physical changes of pregnancy as our centre of gravity shifts forward.

How to do it:

Note: Always use resistance as you lift the head up again, by pushing your head into your hand as you exit the pose.

1. Side stretch: Sit up, spine long, with your shoulders relaxed. Bring your left hand over your head, fingers resting on the top of your right ear. Gently tilt your left ear toward your left shoulder. There's no need to pull, just rest the weight of your hand on your head. Your right shoulder stays relaxed and down. Hold for 5 breaths. Repeat on the other side.

2. Diagonal stretch: Sit up, spine long, with your shoulders relaxed. Bring your left hand over your head, fingers resting under the skull, behind your right ear. Gently turn your chin down toward your left collarbone. You'll hopefully feel this along the back right side of your neck. Hold for 3-5 breaths. Lift your head back to centre slowly, then repeat on the other side.

3. Shoulder rolls: Finish with 5 shoulder rolls backward - inhale as you lift your shoulders up toward your ears, exhale as you roll them back and down.

Benefits: Releases neck and upper back tension, reduces tension headaches, improves posture, and provides immediate relief from the strain of desk work.

Important: These should always feel gentle and comfortable. Never force your neck into any position, and move slowly between stretches. If you have any neck issues or pain, check with your GP or healthcare provider first.

5. Seated Hamstring Stretch (1 minute)

Release tight hamstrings that can contribute to lower back pain in pregnancy. Seated hamstring stretches are easy to do throughout the day - just don't lean forward to the point where you're squashing your abdomen!

How to do it:

1. Set up: Sit forward on your chair with your left foot flat on the floor, knee bent. Extend your right leg forward, placing your heel on the floor with your foot flexed (toes pointing up toward the ceiling).

2. Lengthen your spine: Sit up tall, placing your hands on your hips or on your desk for support.

3. Fold forward: Keeping your back straight (don't round), shoulders drawing slightly towards each other behind your back and hinge forward from your hips. Think about bringing your chest toward your right thigh, not your head toward your knee. You should feel a stretch along the back of your right thigh.

4. Breathe: Hold for 5-8 breaths. With each exhale, see if you can release a little more deeply into the stretch without forcing.

5. Switch sides: Come back to sitting upright and repeat on the other side.

Benefits: Releases tight hamstrings that contribute to lower back pain, improves flexibility, reduces tension in the back of the legs, and can help with sciatic discomfort.

Modifications:

• Don't extend your leg fully - even a slight straightening will provide a stretch

• Keep more bend in your standing knee if needed

• Place your hands on your desk for less intensity

• If you can't reach forward comfortably with your growing belly, just sit tall with the leg extended - you'll still feel a stretch

• You can elevate the extended leg a little on a low step or box

Creating a Desk Stretch Habit

When to stretch: Try to get up and move around multiple times in the day. These desk stretches can be done more than once. Why not set yourself a reminder in your calendar? Your body and baby will thank you.

Your 5-minute sequence: Do each stretch for approximately one minute. Some days you might have time for multiple rounds, other days just one cycle is perfect. The important thing is consistency, not perfection.

Remember your rights: In the UK, pregnant employees have the right to attend antenatal appointments during paid work time. While these stretches are quick desk exercises, if you need longer breaks for pregnancy-related wellbeing, speak with your employer about your needs.

Take It Further

These desk stretches are a wonderful start, but your body is capable of so much more during pregnancy. If you're enjoying these movements and want to:

• Build real strength for labour and motherhood

• Connect with other expecting mothers

• Learn breathing techniques that will help during birth

• Experience the full benefits of prenatal yoga

• Practice longer sequences designed specifically for pregnancy

Join us for Tuesday lunchtime prenatal yoga at 12:00pm online. The class is designed specifically for pregnant women at any stage of pregnancy, and no previous yoga experience is needed. You can join right from your desk or home.

The best part? As an antenatal appointment, you have the right to attend during work hours.

Safety Notes

• Always check with your midwife or doctor before starting any new exercise routine during pregnancy

• Always listen to your body - it will tell you what feels right

• Stop if you experience any pain, dizziness, bleeding, or unusual symptoms

• Stay hydrated throughout the day

• If you have any injuries or conditions that impact your ability to exercise or move your body, you must first speak to your healthcare provider before starting a new routine

• Avoid any deep twisting from the belly - twists should come from the upper back and shoulders only

• In your third trimester, you may need to modify some positions as your belly grows. If you feel compression on your stomach, ease off