Move to manage stress: work edition

Stress has a way of creeping into the body long before we consciously notice it. Tight shoulders, a stiff neck, aching wrists, difficulty focusing — these are often early warning signs that we’ve spent too long fixed in one position or carrying tension without releasing it. 

During Stress Awareness Month, it’s a good time to remember that managing stress doesn’t always require a long workout or a trip to the gym. Sometimes something as simple as stretching can go a long way. That’s why it’s worth factoring in small, intentional moments of movement that can help reset the body and calm the mind. 

Why movement helps reduce stress 

When we sit still for long periods, our muscles tense and our breathing becomes shallower. This can trigger the body’s stress response, increasing feelings of pressure, fatigue or irritability. Gentle movement interrupts that cycle. 

Even a 60‑second reset can: 

• Reduce muscle tension 
• Improve blood flow and oxygenation 
• Support clearer thinking 
• Release built‑up physical stress 
• Help regulate mood and energy. 

These tiny pauses give the body a moment to reset, and that can make the rest of the day feel more manageable. 

Four simple stretches you can do at your desk 

Here are four desk‑friendly stretches that take less than a minute each and can help reduce stress-related tension. They’re discreet, gentle, and accessible for most working environments. 

1. Seated shoulder roll routine 

Shoulder tension is one of the first signs of stress. This stretch helps release tightness and encourage deeper breathing. 

How to do it: 

1. Sit tall with your feet flat on the floor. 
2. Lift your shoulders up toward your ears. 
3. Roll them back and down in a slow, circular motion. 
4. Repeat 5 –10 times, then reverse the direction. 

2. Neck side stretch 

Stress can make the neck muscles tighten. A gentle stretch can ease stiffness and improve comfort. 

How to do it: 

1. Sit or stand with a relaxed posture. 
2. Gently tilt your head toward your right shoulder. 
3. Hold for 10 –15 seconds, feeling the stretch down the opposite side of your neck. 
4. Switch sides and repeat. 

3. Wrist and forearm stretch 

Typing and mouse use can build up tension in the wrists and forearms — often without us noticing until discomfort appears. 

How to do it: 

1. Extend one arm in front of you with your palm facing down. 
2. Use your other hand to gently pull the fingers back toward you. 
3. Hold for 10 –15 seconds to stretch the forearm. 
4. Switch arms and repeat. 
5. Flip palms upward and repeat if comfortable. 

4. Seated spinal twist 

Sitting for too long can make the lower back tighten and affect posture. A simple twist helps release tension and improve mobility. 

How to do it: 

1. Sit tall with your feet grounded. 
2. Place your right hand on the back of your chair. 
3. Gently twist your torso to the right, keeping your hips facing forward. 
4. Hold for a few breaths. 
5. Repeat on the left side.

Small movement, big impact 

These stretches aren’t about exercise, they’re about care. 

By interrupting tension patterns and giving your body moments to unwind, you also help your mind recover from the pressures of the day. 

If stress is affecting your ability to feel well or stay in work, Able Futures can help. We offer nine months of no cost, confidential support through the Access to Work Mental Health Support Service. Whether you’re struggling with stress, anxiety, low mood or overwhelm, you don’t have to cope alone. 

This Stress Awareness Month, take a moment for yourself — move, breathe and reset. Your wellbeing is worth it. Your health is your wealth!