Five desk stretches you can do right now
Hours at a screen tend to show up in the same places: the neck, the shoulders and the lower back. This five-minute routine works on all three, and you don't need to leave your chair.
Move slowly, breathe through your nose and stop if anything hurts.
1. Neck release
Sit tall. Drop your right ear towards your right shoulder and let your left shoulder relax down. Stay for five slow breaths, then swap sides.
2. Shoulder rolls
Lift your shoulders up towards your ears, roll them back and let them drop. Repeat five times, then roll the other way.
3. Seated cat and cow
Hands on your knees. As you breathe in, lift your chest and look slightly up. As you breathe out, round your back and drop your chin. Repeat five times.
4. Seated twist
Sit tall with both feet flat. Place your left hand on your right knee and your right hand on the back of the chair. Breathe in to grow tall, breathe out to twist gently to the right. Hold for five breaths, then swap.
5. Wrist and finger stretch
Stretch your right arm forward, palm up. Use your left hand to gently draw your fingers back towards you. Hold for three breaths, then turn the palm down and repeat. Swap arms.
Make it a habit
Try this once in the morning and once mid-afternoon. Pair it with something you already do, like waiting for the kettle or before a meeting.
If your team would enjoy this, I run 30-minute desk and chair yoga sessions in offices and online.