Five-Minute Desk Stretches for Office Workers

Long hours at a desk shorten the hip muscles, round the upper back and push the head forward. A few minutes of stretching every couple of hours makes a real difference.

1. Neck side stretch (30 seconds each side)

Sit tall, gently tilt your ear towards your shoulder. Keep the other shoulder relaxed.

2. Chin tucks (10 times)

Gently draw your chin straight back, making a "double chin", then release. Great for the forward-head posture we all get from screens.

3. Shoulder rolls (10 times)

Roll the shoulders up, back and down in big, slow circles.

4. Seated twist (20 seconds each side)

Sit tall, hold the back of the chair and gently turn your upper body. Breathe slowly.

5. Chest opener (30 seconds)

Interlace your fingers behind your back, lift your chest and squeeze the shoulder blades together.

6. Seated figure-four (30 seconds each side)

Place one ankle on the opposite knee and gently lean forward to stretch the hip.

7. Wrist and forearm stretch (20 seconds each)

Extend one arm, palm up, and gently pull the fingers back with the other hand.

Make it a habit

Set a reminder every 90 minutes, or stretch every time you finish a call.

Stretching keeps you comfortable day to day. For stiffness that has built up over months, a back, neck & shoulder massage gets you back to baseline.

Stop any stretch that causes sharp pain, and check with a doctor if you have a known spine or joint condition.