Stretch Minute Get the app

For the moment · Free routine

Desk Break

  • 4 minutes
  • 6 stretches
  • Standing
  • No equipment

Office stretches for a stiff neck and shoulders. Six moves you can do beside your desk, with nothing but a little floor space: neck, shoulders, forearms and a side bend.

When to do it: Between meetings, after a long stretch at the screen, or mid-afternoon.

Free in the app. Follow along with a countdown for every hold and a voice that tells you what comes next.

Download on theApp Store Get it onGoogle Play
Illustration of the cross-body shoulder stretch stretch from the Desk Break routine
Cross-Body Shoulder Stretch, one of the 6 stretches in Desk Break

The 6 stretches, in order

Times are at the app’s default pace, with five seconds to get ready before each stretch and three to switch sides. Tap a stretch for how to do it; in the app you follow along with a timer and voice guidance.

  1. Chin to Chest

    25 s

    Stretches the back of the neck.

  2. Ear to Shoulder

    20 s each side

    Stretches the side of the neck.

  3. Shoulder Rolls

    30 s

    Releases tension held in the shoulders.

  4. Cross-Body Shoulder Stretch

    20 s each side

    Stretches the back of the shoulder.

  5. Wrist and Forearm Stretch

    20 s each side

    Eases tight forearms from typing or gripping.

  6. Standing Side Bend

    20 s each side

    Opens the side of the torso and ribs.

Stretch gently and stop if anything hurts. Stretch Minute is not medical advice. If you are injured, pregnant or have a medical condition, check with a doctor first.

More routines