5 simple stretches to help your employees boost their wellbeing at work

Key takeaways:

• Research from Vitality Health has found that the average Brit spends around seven hours a day sitting down.
• Dr Yvonne Umebuani Beresford, Commercial Medical Director at Vitality Health, explains why "breaking up sedentary time with regular movement is so important".
• Vitality's Head of Exercise and Physical Activity, Jonny Kibble, demonstrates 5 simple stretches your employees can do - from lat wall stretches to seated hamstring stretches.

It’s an unavoidable reality that most ‘white collar’ office roles involve sitting for large parts of the day. In fact, the average Brit now spends around seven hours a day sitting down, with one in five clocking up ten hours or more. This time is adding up to 35 sedentary hours a week.[1]

According to research from Vitality Health, 42% of those who work from home barely move during the working day – only standing to answer the door or to go to the toilet. Shockingly, 39% of office workers say they don’t venture outside at all[1].

Inactive routines are taking their toll. More than one-third of Brits have reported stiffness as a side effect of sitting down for too long (35%), while others have experienced back pain (31%) or neck and shoulder pain (24%)[1].

Separate research from the Health and Safety Executive found that 511,000 workers suffered from new or long-standing work-related musculoskeletal disorders in 2024/2025.[2]

Additionally, in the same period, the report found that upper limb and neck injuries accounted for 41% of work-related musculoskeletal disorders and back problems accounted for 43%[2].

Ensuring that staff have access to suitable equipment and employees can raise health and safety concerns is crucial, but employers can also encourage regular movement, stretching and exercise to help with prevention.

How building small habits can “make a real difference over time”

According to Dr Yvonne Umebuani Beresford, Commercial Medical Director at Vitality Health, it’s important for people to break up long periods of sitting every 30 to 60 minutes and build in short bouts of walking each day.

“Sitting for long stretches of time can slow blood flow and increase blood pressure, which is why breaking up sedentary time with regular movement is so important,” she says.

“Building small habits, such as standing up regularly, adding short bursts of movement into the day, can make a real difference over time,” Dr Yvonne adds.

Whether it’s promoting walking meetings, encouraging in-person discussions – where staff are required to change locations – or prompting staff to stretch throughout the day, there are several ways firms can help move the dial.

Above all, cultivating a culture that actively supports regular walking or stretching breaks – with senior leaders modelling these behaviours to drive participation – will be crucial.

5 quick exercises for employees to do at their desk

To help employers prioritise wellbeing in the workplace, Vitality Coach and Head of Exercise and Physical Activity, Jonny Kibble, shares five quick stretches that employees can do during the working day.

“These exercises are simple, discreet enough to do in most office (and home) environments, and they target the areas that typically tighten up during long periods of sitting,” he says.

1. Kneeling hip flexor stretch

“Sitting for long periods keeps the hip flexors in a shortened position, which can contribute to lower back tightness and reduced hip mobility. This stretch helps open the front of the hips and counteracts the effects of prolonged sitting.”

Watch the video:

2. Lat wall stretch

“The lats often get tight from poor posture at the desk. This stretch helps lengthen the sides of the upper body and encourages better overhead mobility, which can improve how you move and breathe.”

Watch the video:

3. Side neck flexion stretch

“Neck tension is one of the most common complaints among office workers. Gently stretching the side of the neck helps relieve stiffness caused by looking at screens and holding static postures.”

Watch the video:

4. Chest wall stretch

“Many people adopt a rounded shoulder posture at their desk, which shortens the chest muscles. Opening up the chest helps improve posture and reduces strain across the upper back and shoulders.”

5. Seated hamstring stretch

“Tight hamstrings are common when we sit for long periods. This stretch helps restore length through the back of the legs, which contributes to better movement quality and reduces compensations elsewhere.”

Strength work and walking

While stretching is good for easing stiffness, Jonny says that regular strengthening work is crucial for maintaining long-term mobility.

Employers can also encourage workers to complete short bouts of movement into the working day; Jonny also emphasises the value of “simply getting up and moving, even a short walk can help reset your mind and body”.

Not only will this give employees the chance to take a break from tasks, get a change of scenery and get some steps in, it can have a positive impact on organisations if employees are looking after their health and wellbeing.

[1] Research was conducted by Opinium of 2,000 people aged 18+ and based in the UK, in February 2026

[2] Health and safety at work: summary statistics for Great Britain 2025, HSE, 2025

Related: 5 tips to get staff active - The mental benefits of physical activity