Intermediate · 12 min
At Desk Stretch II
Take a break to re-energize getting the blood flowing with a revitalizing, full-body stretching routine that can be done right from your desk.
Routine overview
What you’ll move through.
Move gently, breathe normally, and stay within a comfortable range. Stop if anything feels painful.
- 0160s
Chest opener seated
Seated · Focus: chest, shoulders, upper back.
- 02
60sOverhead reach seated
Seated · Focus: shoulders, sides.
- 03
60sSide 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 flex
Seated · Focus: neck, upper back.
- 09
30sNeck roll
Seated · Focus: neck, upper back.
- 10
30sNeck laterals
Seated · Focus: neck, shoulders.
- 11
60sForearm stretch
Seated · Focus: forearms, wrists.
- 12
60sSeated figure four
Seated · Focus: hips, glutes.
- 13
60sSeated hamstring
Seated · Focus: hamstrings, calves.
- 14
60sDiver seated
Seated · Focus: upper back, shoulders.
- 15
60sCactus Arms seated
Seated · Focus: chest, shoulders, upper back.
Step by step
How to do the routine.
Step 1 · 60 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 · 60 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 · 60 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 flex
- Sit or stand tall with your shoulders relaxed.
- Slowly lower your chin toward your chest.
- Pause, then return your head to a neutral position.
Let the movement stay small and gentle.
For less intensity, make the neck movement smaller and leave out any pressure from your hands.
Step 9 · 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 10 · 30 seconds
Neck laterals
- Sit tall with your shoulders relaxed.
- Tilt one ear toward the same-side shoulder.
- Return to center and repeat on the other side.
Keep both shoulders down and your face pointing forward.
For less intensity, make the neck movement smaller and leave out any pressure from your hands.
Step 11 · 60 seconds
Forearm stretch
- Sit tall and extend one arm forward, palm up.
- Use your other hand to gently draw the fingers down and back toward you.
- Release and change sides.
Keep your shoulder relaxed and your elbow soft.
For less intensity, reduce the pressure on your hand and keep the wrist movement small.
Step 12 · 60 seconds
Seated figure four
- Sit near the front of a sturdy chair with feet flat.
- Place one ankle across the opposite thigh.
- Hinge forward gently from your hips.
- Sit up and change sides.
Keep your back long and avoid pressing on the crossed knee.
For less intensity, keep the crossed ankle farther from your body and sit taller.
Step 13 · 60 seconds
Seated hamstring
- Sit near the front of a sturdy chair.
- Extend one leg with the heel down and toes pointing up.
- Hinge forward gently, then sit up and change sides.
Keep your back long and your extended knee soft.
For less intensity, bend the stretching knee and rest your hands on a stable support.
Step 14 · 60 seconds
Diver seated
- Sit tall with your feet flat on the floor.
- Reach your arms forward and bring your hands together.
- Gently round your upper back and lower your chin as you reach.
Keep your hips on the seat and avoid forcing your neck down.
For less intensity, loosen the arm position and keep your shoulders relaxed.
Step 15 · 60 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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