Long hours at a screen can leave your neck, shoulders, back and wrists feeling tight. These five movements need only a chair and a minute or two each. Move slowly, breathe steadily and stop if anything hurts.
1. Seated neck release
Sit tall and let your right ear drift towards your right shoulder without lifting the shoulder. Stay for four slow breaths, then change sides. Keep your jaw relaxed.
2. Shoulder rolls
Lift your shoulders towards your ears as you breathe in, then roll them back and down as you breathe out. Repeat eight times, then reverse the direction.
3. Seated twist
Sit near the front of the chair with both feet on the floor. Place your right hand on your left knee and your left hand behind you on the chair. Breathe in to lengthen your spine and twist gently as you breathe out. Hold for four breaths and change sides.
4. Wrist and finger stretch
Extend one arm in front of you with the palm facing up, and use the other hand to gently draw the fingers back. Hold for a few breaths, then turn the palm down and gently press the back of the hand towards you. Change arms.
5. Chest opener
Interlace your fingers behind your back, or hold the sides of the chair, and gently lift your chest as you breathe in. Stay for four breaths without arching your lower back.
These stretches are for general comfort and are not medical advice. If you have an injury or ongoing pain, check with your doctor before trying them. We also run desk-friendly sessions for teams. Ask us about corporate yoga.