5-Minute Stretch Routine for Desk Workers

Sitting all day can make your shoulders stiff, your back ache, and your legs restless. Here’s a quick stretch routine you can do at your desk — no gym, no mat, just movement.

1. Neck Rolls

Slowly tilt your head to one side, then roll it forward and around to the other side. Repeat 5 times. This helps release neck tension caused by staring at screens.

2. Shoulder Shrugs

Raise both shoulders toward your ears, hold for 3 seconds, and release. Do this 10 times to wake up tired shoulders.

3. Seated Spinal Twist

Sit up straight. Place your right hand on the back of your chair and twist to the right, holding for 10 seconds. Repeat on the left side.

4. Forward Fold

Stand up, hinge at your hips, and let your arms and head hang. It’s great for decompressing your spine and letting blood flow to your head.

5. Wrist Stretch

Stretch out your arms and gently pull back on your fingers with the opposite hand. Switch hands. Typing all day can cause tight wrists!

Try doing these stretches every 2–3 hours during your workday. Your body will thank you!