Beginner · 5 min
At Desk Stretch I
Take a short break to re-energize getting the blood flowing with a revitalizing, full-body stretching routine that can be done right from your desk.
Total session: 5:53 · Includes preparation and side changes.
Ready when you are
Chest opener seated
Movement instructions
Sit tall with your feet flat on the floor. Rest your hands behind your head and open your elbows. Gently draw your elbows back and lift your chest.
Release if you feel pain or strain in your chest or shoulders.
Total (including preparation): 5:53 · 5:53 remaining
Up next: Chest opener seated · 0:30
Want a routine to follow? Get guided stretches in the app ↗
Your sequence
Both sides are included. Follow the movement instructions; move at your own pace.
- Chest opener seated0:30
- Overhead reach seated0:30
- Side bend seated · Both sides0:30
- Shoulder rolls seated0:30
- Trunk rotation · Both sides0:30
- One arm hug seated · Both sides0:30
- Overhead tricep seated · Both sides1:00
- Neck roll0:30
- Cactus Arms seated0:30
Five seconds to prepare, five seconds between movements, and two seconds to switch sides. All are included in the total. Pause whenever you need. Reset to edit settings. Nothing is saved after leaving. Keep this page open. Sound may stop when the screen locks; the timer catches up when you return.
300 seconds moving + 53 seconds for preparation and changes. Changing settings resets playback.
Based on the app routine: At Desk Stretch I.
Read the movement instructions before starting. Stop if a movement is painful; you can pause at any time.
Plan your space and time
9 timed steps use 9 different movements. Starting positions: Seated. Inspect the illustrated setup for each movement before starting.
Each row below is the exact stored exercise time. Additional preparation and position changes extend the session beyond that total; no extra transition time is hidden in this table.
| Step | Movement | Seconds |
|---|---|---|
| 1 | Chest opener seated | 30 |
| 2 | Overhead reach seated | 30 |
| 3 | Side bend seated | 30 |
| 4 | Shoulder rolls seated | 30 |
| 5 | Trunk rotation | 30 |
| 6 | One arm hug seated | 30 |
| 7 | Overhead tricep seated | 60 |
| 8 | Neck roll | 30 |
| 9 | Cactus Arms seated | 30 |
Routine overview
What you’ll move through.
9 timed steps · 5 min in total. Time shown is the sum of the listed steps; extra transition time is not included.
Move gently, breathe normally, and stay within a comfortable range. Stop if anything feels painful.
- 0130s
Chest opener seated
Seated · Focus: chest, shoulders, upper back.
- 02
30sOverhead reach seated
Seated · Focus: shoulders, sides.
- 03
30sSide bend seated
Seated · Focus: sides, shoulders, back.
- 04
30sShoulder rolls seated
Seated · Focus: shoulders, upper back.
- 05
30sTrunk rotation
Seated · Focus: back, hips, sides.
- 06
30sOne arm hug seated
Seated · Focus: shoulders, upper back.
- 07
60sOverhead tricep seated
Seated · Focus: triceps, shoulders.
- 08
30sNeck roll
Seated · Focus: neck, upper back.
- 09
30sCactus Arms seated
Seated · Focus: chest, shoulders, upper back.
Related exercise hubs
Step by step
How to do the routine.
Step 1 · 30 seconds
Chest opener seated
- Sit tall with your feet flat on the floor.
- Rest your hands behind your head and open your elbows.
- Gently draw your elbows back and lift your chest.
Keep your shoulders down and avoid arching your lower back.
For less intensity, lower your arms and make the chest-opening movement smaller.
Step 2 · 30 seconds
Overhead reach seated
- Sit tall with your feet flat on the floor.
- Reach both arms overhead.
- Lengthen upward, then lower your arms slowly.
Keep your ribs down and your shoulders comfortable.
For less intensity, keep your hands on your hips or raise your arms only as far as comfortable.
Step 3 · 30 seconds
Side bend seated
- Sit tall with your feet flat on the floor.
- Raise one arm overhead and lean gently to the opposite side.
- Return to center and repeat on the other side.
Keep both hips on the seat and avoid leaning forward.
For less intensity, keep your hand on your hip and lean only a little.
Step 4 · 30 seconds
Shoulder rolls seated
- Sit tall with your feet flat on the floor.
- Lift your shoulders toward your ears.
- Roll them back and down in slow circles.
- Reverse the direction halfway through.
Let your arms relax and keep the circles smooth.
For less intensity, use smaller circles and keep your arms lower.
Step 5 · 30 seconds
Trunk rotation
- Sit tall and cross one ankle over the opposite knee.
- Gently turn your chest toward the crossed leg.
- Rest your opposite elbow against the leg and use the chair for light support.
- Unwind slowly and change sides.
Keep your hips still and avoid pulling into the twist.
For less intensity, make the turn smaller and keep your shoulders relaxed.
Step 6 · 30 seconds
One arm hug seated
- Sit tall with your feet flat.
- Bring one arm across your chest and support it with your opposite forearm.
- Gently draw it closer, then release and change sides.
Keep the stretching shoulder down and the elbow below shoulder height.
For less intensity, loosen the arm position and keep your shoulders relaxed.
Step 7 · 60 seconds
Overhead tricep seated
- Sit tall with your feet flat.
- Reach one arm overhead and bend the elbow behind your head.
- Use your other hand to gently guide that elbow.
- Release and change sides.
Keep your ribs down and avoid pulling your neck forward.
For less intensity, reach your hand toward your shoulder rather than farther down your back.
Step 8 · 30 seconds
Neck roll
- Sit tall with your shoulders relaxed.
- Lower your chin toward your chest.
- Slowly roll your head across the front toward one shoulder, then toward the other.
Use a gentle front semicircle rather than a full circle.
For less intensity, make the neck movement smaller and leave out any pressure from your hands.
Step 9 · 30 seconds
Cactus Arms seated
- Sit tall with your feet flat on the floor.
- Raise your arms to shoulder height and bend your elbows to form a goalpost.
- Gently draw your elbows back to open your chest.
Keep your shoulders down and avoid arching your back.
For less intensity, lower your arms and make the chest-opening movement smaller.
Keep moving
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