Desk Half Bent with Straight Hands Raise Stretch
The desk half bent with straight hands raise stretch is a bodyweight stretching exercise targeting the lower back, performed in a hinged position at a desk. It involves raising the arms from a bent-over stance to stretch the lower back, hamstrings, and shoulders simultaneously.
How to do it
- Stand about one arm's length away from your desk with your feet hip-width apart.
- Hinge forward at your hips until your torso is roughly parallel to the floor, resting your hands lightly on the desk surface.
- Keep your back flat, your arms straight, and your head in a neutral position aligned with your spine.
- From this position, lift both hands slightly off the desk and raise your arms forward, maintaining straight arms.
- Hold the raised position for 10-20 seconds, then lower your hands back to the desk. Repeat for the desired number of repetitions.
Form cues
- keep your back flat
- hinge from your hips
- reach your arms forward
- keep your head neutral
- breathe steadily
Breathing: Inhale as you prepare, and exhale slowly as you raise your arms to help your muscles relax.
Common mistakes
- rounding the spine, which puts unnecessary pressure on your lower back
- locking your knees, which can limit your range of motion and cause discomfort
- rushing the movement, which prevents your muscles from fully relaxing into the stretch
- holding your breath, which prevents your body from fully releasing tension
Muscles worked
Primary: lower back. Secondary: hamstrings, delts.
Suggested sets & reps
Get fitter
3 sets x 20-30 seconds hold, rest 30s
Lose weight
3 sets x 30 seconds hold, rest 30s
Build muscle
3 sets x 20 seconds hold, rest 45s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp or shooting pain, ease off and stop the movement.
- If you have a history of back or shoulder injury, check with a professional before starting.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Can I do this if I have back pain?
If you feel sharp or persistent pain, stop immediately and consult a professional. This move is for gentle tension release, not injury treatment.
How often should I do this at my desk?
You can perform this stretch 2-3 times throughout your workday to help break up long periods of sitting.
What if I feel this in my hamstrings instead of my back?
That is completely normal. Since the hamstrings attach to the pelvis, they are often linked to lower back tension.