Desk stretches
Eight gentle stretches, about five minutes, right where you sit.
Before you start: these are gentle stretches for general comfort, not treatment. If you are unsure, have pain, an injury or a health condition, check with your doctor first. Move slowly, breathe normally, and stop if anything hurts.
Guided timer
Tap Start. Each stretch lasts 30 seconds, with a short pause to get ready for the next.
Ready when you are
Sit tall in your chair with your feet flat on the floor.
The eight stretches
Neck tilt · 30 seconds
Sit tall. Slowly lower your right ear towards your right shoulder until you feel a gentle stretch. Keep both shoulders down. Breathe slowly. Repeat on the left side halfway through.
Tip: Do not pull with your hand. Gravity is enough.
Shoulder rolls · 30 seconds
Lift both shoulders towards your ears, roll them back and down in a big slow circle. Keep your arms relaxed. Halfway through, change direction.
Tip: Make the circles big and smooth.
Chest opener · 30 seconds
Sit tall and clasp your hands behind your back, or hold the sides of your chair. Gently lift your chest and draw your shoulder blades together. Breathe.
Tip: Stop if you feel any pinching in the shoulders.
Seated twist · 30 seconds
Sit tall with feet flat. Place your right hand on your left knee and turn gently to look over your left shoulder. Keep your hips facing forward. Switch sides halfway.
Tip: Turn from the middle of your back, not by yanking.
Wrist and finger stretch · 30 seconds
Stretch your right arm out, palm up. With your left hand, gently draw the fingers back towards you. Then turn the palm down and gently press the fingers towards the floor. Switch arms halfway.
Tip: Gentle only. No pain in the wrist.
Seated side bend · 30 seconds
Sit tall. Reach your right arm up and over to the left, leaning gently from the waist. Keep both hips on the chair. Switch sides halfway.
Tip: Imagine you are between two panes of glass.
Seated figure four · 30 seconds
Sit tall. Rest your right ankle on your left knee. Keep your back long and, if you want more, lean forward slightly. Switch legs halfway.
Tip: Skip this one if you have a hip replacement or hip pain.
Stand and reach · 30 seconds
Stand up, hold the desk if you want. Reach both arms overhead, rise onto your toes, and breathe in. Lower slowly, then roll your head forward and let your arms hang loose.
Tip: Hold the desk if you feel dizzy standing up.
How often?
Try them once in the morning and once in the afternoon. Standing up and moving for a minute or two every hour is just as good for you.
Want a gentle plan for more than the desk? Gentle Fitness 50+ has a free first lesson.