Desk Stretch Routine

A guided 2, 5 or 10 minute stretch and movement routine for desk, counter or driving work, chosen for the areas that feel tight or sore.

What you will need

Where are you? (select): Desk, counter or till, or driving (only when parked safely).
How much time do you have? (select): 2, 5 or 10 minutes.
What feels tight or sore? (multi-select): Neck, shoulders, upper back, lower back, wrists and hands, hips, legs and calves, eyes.

How it works

Library (each 30-60 seconds, gentle, no bouncing, breathe normally): neck = chin tucks (x5), slow side tilts (hold 15s each side), shoulder rolls (x10 back); shoulders/upper back = shoulder blade squeezes (x10), doorway or desk-edge chest stretch (20s), seated twist (15s each side); lower back = seated pelvic tilts (x10), standing back extension with hands on hips (x5), knee-to-chest in seat (15s each); wrists/hands = wrist flexor and extensor stretch (15s each), finger spreads (x10); hips = standing hip flexor stretch (20s each), seated figure-4 (20s each); legs/calves = calf raises (x15), heel-toe rocks (x10), calf stretch against wall or vehicle (20s each); eyes = 20-20-20 rule (every 20 minutes look 20 feet or 6 metres away for 20 seconds), palming (30s). Selection: always start with 1 breathing reset (3 slow breaths) and shoulder rolls. Fill remaining time by rotating through focus_areas in the order given until minutes reached. If setting = driving: add banner 'Only when the vehicle is parked safely with the engine off; get out of the vehicle for standing moves' and prefer standing calf and back extension moves. If setting = counter: add calf raises and heel-toe rocks. End with 'stand up and walk for 1 minute' where possible.

What you get

Your routine, step by step with timers
Total time

What it means

Stretches should feel like mild tension, never sharp pain; stop any move that hurts.
If you also have tingling, numbness or weakness in the arms or hands that does not settle, see a doctor or physiotherapist.
Get emergency help (Ambulance 10177 or 112) for sudden weakness, numbness or face drooping, or neck pain after a fall or accident.

Next step: Want help interpreting this? A physiotherapist, biokineticist or occupational therapist can check your posture and workstation.

Runs on the device. Nothing is saved unless the member chooses.