Everyday movement · ≈ 5 min
Desk break
A short seated reset for shoulders, back, hands, and ankles.
Adapt this routine for me ↗A comfortable place to start
Long stretches of desk work can leave you wanting a change of position. This sequence starts with relaxed shoulder movement, adds a gentle upper-body turn, and finishes with the hands and ankles.
Before you begin
Use a stable chair without wheels and place your feet comfortably on the floor. Move away from the keyboard so your arms have room.
Start after a little comfortable movement. Keep stretches gentle and stop if symptoms worsen. This routine is educational and does not replace individual care.
Your movements
- Shoulder rolls →
Circle the shoulders slowly
5 slow repetitions - Shoulder-blade squeezes →
Draw the shoulder blades gently together
5 slow repetitions - Seated thoracic rotation →
Turn the upper body gently
5 slow repetitions each side - Finger spread and release →
Open the fingers and relax
5 slow repetitions - Seated ankle pumps →
Point and lift the feet slowly
5 slow repetitions
After your routine
Stand or take a short comfortable walk if that suits you. You can use another brief movement break later rather than forcing a longer session now.