A high-quality ergonomic office chair is your first line of defense against desk-related discomfort, but it can’t eliminate the strain of prolonged sitting on its own. No matter how supportive your chair’s lumbar cushion, adjustable armrests, or breathable mesh back are, taking 2–3 minutes every hour to stretch is key to keeping your body limber and productive.

Here are 3 targeted stretches you can do right in your office chair:

1． Seated Spinal Twist

Sit upright, feet flat on the floor, and place your right hand on the outside of your left knee. Gently twist your torso to the left, keeping your spine tall and using your chair’s backrest for stability. Hold for 15–20 seconds, then switch sides. This relieves tension in the lower back and improves spinal mobility—perfect for counteracting the slouching that even ergonomic chairs can’t fully prevent.

2． Chest Opener Stretch

Clasp your hands behind your back, straighten your arms, and lift them slightly away from your body. Squeeze your shoulder blades together and tilt your chin up gently. Hold for 20 seconds. Prolonged sitting hunches the shoulders forward; this stretch opens the chest, eases neck tightness, and complements the posture support of your office chair.

3． Seated Hamstring Stretch

Extend one leg straight out in front of you, heel on the floor, toes pointing up. Hinge forward from your hips (keep your back flat—let your chair’s lumbar support hold your core steady) until you feel a gentle pull behind your thigh. Hold for 20 seconds per leg. This targets the hamstrings, which shorten when sitting for hours, even with a perfectly adjusted seat height.

A top-tier office chair is an investment in your comfort, but pairing it with these quick stretches turns that investment into long-term spinal health. Remember: the best ergonomic setup combines great furniture with mindful movement.