Desk Stretch Routine
A guided 3-minute routine with 5 stretches for your neck, shoulders, wrists, spine, and legs.
5 Stretches · ~3 Minutes
Neck Rolls
30s · Slowly roll your head in a circle. Go clockwise for 15 seconds, then switch to anticlockwise.
Shoulder Shrugs
30s · Raise both shoulders up toward your ears, hold for 3 seconds, then release. Repeat slowly.
Wrist Circles
30s · Extend your arms forward and rotate your wrists in circles. Switch direction halfway through.
Seated Spinal Twist
30s · Sit tall, place your right hand on your left knee and twist gently to the left. Hold, then switch sides.
Standing Quad Stretch
30s · Stand and pull one foot behind you toward your glutes. Hold for 15 seconds per side. Use a chair for balance.
Want stretch reminders built into your workday? OptiBreak automatically schedules stretch breaks and guides you through them.
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Easy install. Breaks can be dismissed.macOS 13 Ventura or later