Desk stretches you can do at work

Shoulder rolls

1. Stand or sit tall with your arms relaxed.
2. Lift your shoulders toward your ears, then roll them back and down in a big circle.
3. After half the reps, reverse the direction.

Dose: 8 repetitions.

Tip: Keep your jaw soft and breathe out as your shoulders drop.

Neck side stretch

1. Sit tall and let both shoulders drop away from your ears.
2. Tilt your right ear toward your right shoulder until you feel a gentle stretch.
3. Breathe slowly, then switch sides.

Dose: Hold for 20 seconds per side.

Tip: Do not pull on your head. Let its weight do the work.

Cross-body shoulder stretch

1. Bring your right arm across your chest at shoulder height.
2. Hold it just above the elbow with your left forearm and draw it gently closer.
3. Keep both shoulders low, then switch sides.

Dose: Hold for 20 seconds per side.

Tip: Pull the arm across, not up. Do not twist your torso.

Chair back opener

1. Sit on a sturdy chair with your upper back against the top of the backrest.
2. Clasp your hands behind your head to support your neck.
3. Gently lean back over the backrest, then come up.

Dose: 6 repetitions.

Tip: Lean only as far as feels good. Keep your ribs from flaring.

Seated spinal twist

1. Sit tall near the front of a chair with your feet flat.
2. Cross your arms over your chest and rotate gently to the right, keeping your hips still.
3. Hold for 3 seconds, return, then rotate to the left.

Dose: 6 repetitions.

Tip: Rotate from your middle back and keep your hips still.