10-Minute Office Stretch Break

A desk-friendly mobility routine to undo the day’s sitting: hips, shoulders and spine in ten minutes.

1. 1
   Seated cat-cow

   1 sets8 slow reps
2. 2
   Desk shoulder stretch

   1 sets60s
3. 3
   Seated hip opener

   1 sets60s
4. 4
   Neck rolls

   1 sets6 each direction
5. 5
   Standing forward fold

   1 sets60s
6. 6
   Deep breathing

   1 sets60s

1. 1

   Warm up for a few minutes — move through the warm-up moves at an easy pace.

2. 2

   Complete the exercises in order. Follow the sets, reps and rest shown — quality reps over speed.

3. 3

   Finish with the cooldown to bring your heart rate down and start recovery.

• Set a timer every 90 minutes as a reminder to move.
• Never force a stretch — aim for gentle tension, not pain.
• Stand up and walk for 2 minutes after the stretch to reset your posture.

1. 1.Hold each stretch 5 seconds longer.
2. 2.Add a second break in the afternoon.
3. 3.Combine the stretch with 2 minutes of walking.

• Bouncing in the stretches instead of holding steadily.
• Holding tension in your shoulders while stretching.
• Pushing through sharp pain — ease off instead.