The 2-Minute Desk Stretch
Do this every break. No equipment needed, doesn't require standing:
- Neck rolls — Slowly roll head in circles, both directions (30 sec)
- Shoulder shrugs — Lift shoulders to ears, hold, drop (15 sec)
- Chest opener — Clasp hands behind back, squeeze shoulder blades (15 sec)
- Seated twist — Turn torso left, then right, holding chair (30 sec)
- Wrist circles — Rotate wrists in both directions (15 sec)
- Finger spreads — Spread fingers wide, make fists (15 sec)
Consistency beats intensity. A 2-minute stretch every 30 minutes is far more effective than one 30-minute session at the end of a painful day.
Standing Stretch Routine
When you have space to stand:
- Reach for the ceiling — Arms up, stretch tall, hold 10 seconds
- Side bends — Arms overhead, lean left then right
- Standing forward fold — Bend at hips, let arms hang, relax neck
- Hip circles — Hands on hips, circle hips in both directions
- Calf raises — Rise on toes, lower slowly, repeat 10 times
- Quad stretch — Hold one foot behind you, switch sides
Neck and Shoulder Focus
Where most desk workers carry tension:
- Chin tucks — Pull chin straight back, hold 5 seconds, repeat 5x
- Ear to shoulder — Tilt head toward shoulder, gentle stretch, hold 20 sec each side
- Look up/down — Slowly look at ceiling then floor
- Upper trap stretch — Tilt head, gently pull with hand for deeper stretch
- Doorway chest stretch — Forearms on doorframe, step through
Back Pain Relief
For lower back tightness:
- Cat-cow — Arch and round spine while seated or on hands/knees
- Knee to chest — Pull one knee toward chest while seated
- Figure-4 — Cross ankle over opposite knee, lean forward
- Seated spinal twist — Turn torso, hold back of chair
Wrist and Hand Care
Essential for keyboard workers:
- Prayer stretch — Palms together, lower hands while keeping palms pressed
- Reverse prayer — Backs of hands together, raise to stretch
- Flexor stretch — Arm out, palm up, pull fingers down
- Extensor stretch — Arm out, palm down, pull fingers toward you
- Finger fans — Spread fingers wide, hold, make tight fist, repeat