Spending long hours sitting at a desk—whether for work or study—can lead to stiffness, fatigue, and tension in the back, shoulders, and neck. Over time, poor posture and lack of movement can cause real discomfort and reduce your focus. But there’s good news: just five minutes of gentle movement at your desk can make a big difference.
This quick and simple routine is designed to help you relieve back tension, release stress, and reset your posture, all without leaving your chair. You can do it between meetings, during a break, or even while on a call. Let’s begin!
1. Seated Spinal Twist – 1 Minute
This movement gently stretches the spine, massages the internal organs, and improves flexibility in the back. Sit up straight with your feet flat on the floor. Slowly twist your upper body to one side, using your hand to support the motion. Hold, breathe deeply, then switch sides. It’s a great way to decompress the spine and reset your posture.
2. Shoulder Rolls – 1 Minute
Shoulder tension is one of the first signs of stress and screen fatigue. Start by sitting tall and letting your arms hang naturally. Gently roll your shoulders forward in a slow, controlled motion several times, then reverse the direction. This simple movement improves circulation, loosens tight muscles, and releases upper back tension.
3. Neck Stretch – 1 Minute
Our necks hold a lot of stress, especially when we look down at screens. Tilt your head to one side slowly, bringing your ear toward your shoulder. Don’t force it—just let the stretch happen naturally. Breathe and feel the release. Switch sides after 30 seconds. This movement helps ease tightness in the neck and upper shoulders.
4. Seated Forward Fold – 1 Minute
This is a calming stretch for your lower back and hamstrings. Sit near the edge of your chair, feet firmly on the ground. Slowly fold forward from the hips, letting your arms and head hang freely. Let gravity do the work. Breathe deeply and feel the spine decompress and the muscles release tension.
5. Seated Cat-Cow – 1 Minute
A seated variation of a classic yoga stretch. Place your hands on your knees. Inhale as you arch your back and open your chest (cow pose). Exhale as you round your spine and tuck your chin (cat pose). Move slowly and match the rhythm of your breath. This helps mobilize the spine and improves posture awareness.