Stretches You Can Do Between Meetings
These routines focus on the parts that suffer most from desk work — neck, shoulders, wrists, lower back, and hips. Every exercise tells you how long to hold, how many reps, and when to breathe, so you are never guessing.
When to Take Breaks
Neck, Shoulders, and Upper Back
Looking at a screen all day pulls your head forward and rounds your shoulders. Here is how to undo some of that. First, chin tucks: sit up straight, gently pull your chin straight back (like a small double chin), hold five seconds, repeat eight times. Then ear-to-shoulder stretches — tilt your ear toward your shoulder without lifting the shoulder, hold 20 seconds each side. For your upper back, clasp your hands, round your spine, and push your palms away from your chest. Hold 15 seconds. Finish by squeezing your shoulder blades together and down, hold five seconds, release — do that ten times. Four moves, under four minutes, and you have hit the spots most office workers say feel tightest.
- Takes about 4 minutes
- Completely silent — fine in an open office
- Do every 2–3 hours, or after a long call
Legs and Core — Without Leaving Your Chair
Sitting with your knees bent all day shortens the muscles at the front of your hips. March your knees up and down for 30 seconds to get them moving again. Then straighten one leg out parallel to the floor, point your toes, hold ten seconds, lower slowly — eight times per leg. Squeeze your glutes firmly for five seconds, release, repeat fifteen times. Nobody will notice on a video call. For a twist, put your right hand on the chair back, left hand on your right knee, and turn gently to the right while your hips stay forward. Hold 20 seconds each side. Finish by rocking your pelvis forward and back ten times — you should feel your lower stomach muscles working. A stronger core helps you sit up straighter.
Stand on Your Toes
Hold the back of your chair for balance. Rise onto your toes, hold two seconds, lower slowly. Do fifteen reps. Gets blood moving in your lower legs — handy before or after a walk to the station.
Desk Plank
Rest your forearms on the desk edge and step back until your body is a straight line from head to heels. Hold 20–30 seconds. Works your core and shoulders — no floor space needed.
Stay Safe While You Stretch
A few simple rules so your routine stays comfortable and suits your workspace.
Only Stretch as Far as Feels OK
You should feel a gentle pull, not discomfort. If something feels wrong, ease off or skip it and try a different move from our list.
Start Small, Then Go Deeper
Begin with small movements before bigger stretches — especially first thing in the morning or after sitting still through a long meeting.
Make Sure Your Chair Will Not Roll Away
Before seated exercises, check your chair is on a stable surface. Lock the wheels if you can, or use a chair that does not move.
Keep Breathing
Do not hold your breath while stretching. Breathe normally, and breathe out as you ease a little deeper into the stretch.
Turn This Into a Daily Habit
Little and often may work better than one big effort for many office workers. Try this: five minutes of stretching before you open email, two minutes for your upper body after your first video call, and five minutes before lunch. Around 3 p.m., when energy often dips, repeat the leg exercises. Put "movement break" in your calendar as a recurring event. For two weeks, note which routines feel most comfortable and keep the ones that suit you. Habits take time — there is no fixed timeline for everyone.
How This Helps You Focus