# Desk Break: 4-minute stretching routine

Source: https://stretchminute.com/routines/desk-break

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.

- Length: about 4 minutes at the default pace (6 stretches)
- Category: For the moment
- In the app: Free
- When to do it: Between meetings, after a long stretch at the screen, or mid-afternoon.

## Stretches, in order

1. **[Chin to Chest](https://stretchminute.com/stretches/chin-to-chest)** (25 s): Stretches the back of the neck.
2. **[Ear to Shoulder](https://stretchminute.com/stretches/ear-to-shoulder)** (20 s each side): Stretches the side of the neck.
3. **[Shoulder Rolls](https://stretchminute.com/stretches/shoulder-rolls)** (30 s): Releases tension held in the shoulders.
4. **[Cross-Body Shoulder Stretch](https://stretchminute.com/stretches/cross-body-shoulder-stretch)** (20 s each side): Stretches the back of the shoulder.
5. **[Wrist and Forearm Stretch](https://stretchminute.com/stretches/wrist-and-forearm-stretch)** (20 s each side): Eases tight forearms from typing or gripping.
6. **[Standing Side Bend](https://stretchminute.com/stretches/standing-side-bend)** (20 s each side): Opens the side of the torso and ribs.

Times assume 5 seconds to get ready before each stretch and 3 seconds to switch sides.

Stretch gently and stop if anything hurts. Stretch Minute is not medical advice.

Get Stretch Minute: [App Store](https://apps.apple.com/app/id6504671159) · [Google Play](https://play.google.com/store/apps/details?id=com.indimakes.stretchingexercises)