Repetitive motions can wear down muscles and joints causing annoying aches and pains. While sitting at a desk all day your muscles can become tired, stiff, and sore. Stretching can greatly reduce the risk of soft tissue injuries, joint pain, and limited range of motion. In addition, stretching throughout the day can reduce muscle fatigue and realign your posture. Here are 5 Standing Desk Stretches.
5 Standing Desk Stretches
1. Hamstring Stretch
- Place the left leg on top of your standing desk chair or stool.
- To help balance, stand to the side of the desk and place one hand on the desktop while stretching.
- Grab the toes with both hands
- Lean forward at the hips
- Hold this stretch for 30 second and switch legs
2. Quad Stretch
- Stand tall and face away from your desk.
- Lift your left leg off the ground and keep it bent.
- Place the top of your foot on top of your desk.
- Keep your hands at your hips. Slightly bend your standing leg to further deepen the stretch.
- Hold this pose for a few breaths before moving onto the other leg.
3. Back Extensions
- Place your hands on your lower back, with your fingers pointed downwards.
- Stretch backward slowly as far as possible, while exhaling for 3 seconds without bending your knees.
- Slowly return to a neutral standing position, using your hands as support for your lower back. Repeat this exercise 1 or 2 times.
4. Neck and Shoulder Stretches
- Relax your shoulders and upper back – your shoulder blades should slide down your back slightly. Stand with your arms by your side, with your palms facing downward. Then tilt your head and neck to the right and feel the stretch on the left side of your neck.
- You can increase the difficulty of this stretch by pressing your left palm towards the floor, and use your right hand to gently press the left side of your head towards your right shoulder. You can also tilt your head down for an additional neck stretch.
5. Core Stretch
- Face your desk
- Place the right hand on the desk and leave it there
- Turn away from the right hand by going to the left
- Hold this stretch for 30 seconds then switch sides
Check out this link for additional stretches and exercises.
https://www.standupdeskstore.com/standing-news/best-office-exercises//
Other links to help with back pain
https://lowbackblog.com/reduce-back-pain-with-proper-sitting-posture/ 
https://lowbackblog.com/reduce-back-pain-foam-roller/
