5-Minute Desk Stretch
- Time
- 5:00
- Level
- All levels
- Equipment
- Your chair and desk.
Sitting isn't the problem — sitting still for hours is. A few minutes of moving every hour or so undoes a lot of it.
Everything here works in office clothes. The first half is in your chair; the second half you stand up beside it.
Chin tucks
Slide your head straight back, making a double chin. Hold 2 seconds, release.
0:30
Next: Neck side stretch
The routine
- 30s
Chin tucks
Slide your head straight back, making a double chin. Hold 2 seconds, release.
- 30s
Neck side stretch
Ear toward shoulder, hold the chair seat with the other hand. Switch at halfway.
- 30s
Shoulder rolls
Big slow circles backward. Let the shoulder blades squeeze together.
- 30s
Seated twist
Hold the chair back, turn your chest. Switch at halfway.
- 30s
Seated figure-four
Ankle on opposite knee, lean forward with a flat back. Switch at halfway.
- 30s
Wrist and forearm stretch
Arm out, palm up, gently pull fingers back. Then palm down. Switch hands.
- 30s
Standing back extension
Hands on low back, gently lean back and look up. Repeat a few times.
- 30s
Desk chest opener
Hands clasped behind you, lift the chest. Or forearm on a doorframe.
- 30s
Standing hip flexor stretch
Staggered stance, tuck the tailbone, shift forward. Switch at halfway.
- 30s
Calf raises
Hold the desk. Up onto the toes and slowly down.
Tips
- Set a reminder: once an hour, stand up and do any two of these.
- Keep the neck moves slow and small. They should feel like relief, not effort.
Questions
How often should I stretch at my desk?
Little and often beats once a day. A minute or two every hour, or this full 5-minute routine a couple of times a day, works well.
Will people notice?
The seated half looks like someone adjusting in their chair. The standing half looks like someone who takes their back seriously.
Got another five minutes?
Why five minutes at a time works: movement snacks.