Desk · 2½ min

Desk Stretches

A short break from sitting for the neck, wrists and upper back, done in your chair: chin tucks, side bends, wrist stretches and Brugger relief. About three minutes.

2½ min
5 exercises
Needs a chair

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1
Chin Tucks
30s
Draw the chin straight back without tilting the head.
How to do it
1. Stand tall with your feet comfortably apart and shoulders relaxed. Lightly touch one index finger to your chin without pressing.
2. Hold your finger still and gently draw your chin straight back, leaving a small gap from the fingertip. Keep your eyes level and hold for 2–3 seconds without tilting your head.
3. Relax back to a neutral head position and lower your hand. Repeat the same gentle chin glide for the prescribed time, or finish when you are ready, using your finger as a guide if helpful.
Why it matters
Practise drawing your head back with control while your shoulders stay relaxed.
How it should feel
A small glide of the head, with gentle work around the neck and possibly a light stretch at the back.
Make it easier or harder
EasierSit with support. Rest against a chair and use a smaller chin glide.
When to stop
Stop if the movement is painful.
2
Dynamic Side Bends
30s
Move smoothly side to side through a standing side bend.
How to do it
1. Stand tall with feet hip-width apart. Raise both arms overhead with palms facing each other, keeping your knees soft and ribs controlled.
2. Bend gently to your right through the waist and ribs. Keep both feet flat, hips steady and chest facing forward; use a comfortable range.
3. Return upright, then bend gently to your left with both arms overhead. Continue alternating through centre, without bouncing or forcing the range.
Why it matters
Explore gentle side bending through the ribs and waist.
How it should feel
A smooth lengthening along the side of the ribs and waist, without a compressed or pinching feeling.
Make it easier or harder
EasierHands on hips. Use a small bend without lifting the arms.
HarderSlow each return. Keep the same comfortable range and relaxed shoulders.
3
Wrist Stretch
30s
Gently stretch the wrist in each direction to reach both sides of the forearm.
How to do it
1. Stand tall with your right arm extended forward around shoulder height, elbow straight without locking. Bring the fingers up with the palm facing away, like a stop sign. Use your left hand across the palm and fingers to apply gentle pressure toward you. Keep the shoulders relaxed.
2. Release the assisting hand and return the right wrist to neutral. Turn the right palm down and bend the wrist so the fingers point down. Place your left hand across the back of the right hand and apply gentle pressure toward you. Work through both gentle positions within this side’s time. At the halfway cue, release fully, change arms, and repeat both positions on the left for the remaining time.
Why it matters
Explore a gentle stretch on each side of the forearm by changing wrist direction.
How it should feel
A mild forearm stretch, without a sharp or pinching sensation at the wrist.
Make it easier or harder
EasierBend the elbow. Use less pressure and a smaller wrist movement.
When to stop
Stop if you feel sharp pain or pinching at the wrist.
4
Seated Thoracic Extension
30s
Support your head and gently extend your upper back over a firm chair back.
How to do it
1. Sit on a sturdy chair with a firm back and no wheels. Keep both feet flat, knees comfortably bent and your hips supported on the seat. Choose a chair back that supports your mid-back.
2. Sit tall and place both hands behind your head, with elbows comfortably open. Let your hands support your head without pulling it. Keep your feet and pelvis steady.
3. Slowly lean your upper back over the chair back within a comfortable range. Keep your head supported and avoid forcing your neck or lower back. Breathe comfortably, then return upright with control before repeating.
Why it matters
Explore a supported backward bend through your middle and upper back.
How it should feel
A comfortable stretch around the mid or upper back while your feet and pelvis stay supported.
Make it easier or harder
EasierUse a smaller lean. Cross your arms if holding the head is uncomfortable.
When to stop
Stop if this causes back or neck pain.
5
Brugger Relief
30s
Sit forward, palms out, squeeze the shoulder blades together.
How to do it
1. Sit near the front of a stable chair with both feet flat and comfortably apart. Rest your hands on your thighs, lengthen your spine and keep your gaze level.
2. Turn your palms forward and open your arms low beside you. Gently draw the shoulder blades down and together, keeping your chin slightly tucked. Breathe easily during a brief, comfortable hold.
3. Let your arms relax beside the chair with palms facing inward. Keep both feet grounded, then repeat the opening and release when ready.
Why it matters
Change your seated position with a gentle arm opening and release.
How it should feel
A comfortable opening across the chest and light work through the upper back.
Make it easier or harder
EasierSit with support. Rest farther back in the chair and reduce the arm opening.