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Desk Stretch Routine (5 Minutes)
A free guided desk stretch routine: 6 simple moves (chest stretch, twist, hip marching, ankle stretch, neck rotation, stand and shake out) with a timer, based on the NHS sitting exercises.
Desk stretch routine
A guided 4-minute break, based on the NHS sitting exercises. Do each move gently, without pain.
Move 1 of 6
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Chest stretch
Sit upright, pull your shoulders back, push your chest out and up. Hold 5–10 seconds.
40
✅ Rules last checked:
📚 Official sources: NHS: Sitting exercises
We build every tool from the official rules and re-check them when they change. Always confirm with the official source before you rely on a result.
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Questions people ask
How often should I do it?+
Try a short movement break every hour or so of sitting. The UK and WHO advise breaking up long periods of sitting.