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For a flexibility break, warm up first, then try comfortable chest and neck stretches in a stable chair or a calf stretch at a wall. Move gently, breathe normally and avoid bouncing. Stop if a movement hurts.
Sources: Mayo Clinic: A guide to basic stretches · NHS Sitting exercises
Stretching precautions and posture expectations
Allow time to warm up before holding stretches. Use a stable chair without wheels for seated movements. Stop if you feel pain or become unwell. Ask a healthcare professional about suitability if you are unsure, including if you have a health condition or injury.
Sources: Mayo Clinic: A guide to basic stretches · NHS Sitting exercises · NHS: How to warm up before exercising
1. How stretching differs from active exercise breaks
This page focuses on slow flexibility holds. If you want an active seated break with marching and ankle movements instead, use our desk exercise guide. You can choose a different type of break on different days.
2. Warming up before your desk stretches
Before static stretches, allow five to ten minutes of light activity, such as walking, or stretch after suitable activity while your muscles are warm. Include that preparation in your break. If time is tight, choose a walk instead of rushing the holds.
3. Seated chest stretch
Sit upright, shoulders back and down, with arms out to your sides. Gently move your chest forward and up. Hold five to ten seconds; repeat five times.
Sources: NHS Sitting exercises
4. Seated neck rotation
With shoulders relaxed, turn your head left as comfortably as you can. Hold five seconds, return to center, then turn right. Repeat three times each side.
Sources: NHS Sitting exercises
5. Standing calf stretch at the wall
Face a wall with hands supporting you. Put one leg behind, keeping its knee straight and heel down. Bend the front knee, keeping your back straight and hips forward. Hold about thirty seconds, then switch sides.
6. Seated versus standing stretch options
Choose the seated options when you have a suitable chair. Save the standing calf stretch for a clear area beside a wall. You do not need to squeeze every movement into the same break.
7. Guiding your workplace stretches with Unknot
If you want to build a regular stretching habit, a routine and reminder can give it a place in your day. Unknot is a stretching habit app coming soon to iPhone and Android. It includes body-area selection, illustrated instructions, a timer, custom routines and an optional daily reminder. Join the launch email list for availability updates.
Keeping your workplace stretches gentle and consistent
Choose a suitable space, leave time to warm up and keep each hold comfortable. Use the linked instructions if you want to see the movements before trying them.
Questions before you start
Should I bounce while holding a desk stretch?
No. Ease into the position and hold it gently without bouncing. Breathe normally and stop if it hurts.
Will stretching at my desk cure my neck or shoulder pain?
This page does not diagnose pain or provide personalized treatment. Ask a healthcare professional about ongoing pain or an injury before choosing exercises. A stretching routine cannot promise a cure.
A stretch break. Made for you.
Unknot is coming to iPhone and Android. Check the store links for availability.
App Store / Google Play