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Desk Exercises: Guided Stretches You Can Do at Work

Short routines of gentle stretches for your neck, shoulders, back, wrists and legs, all done at your desk. Pick a routine, press Start and follow each timed exercise, then set a reminder to move during your working day.

Why move at your desk?

Sitting still in front of a screen for hours tends to leave your neck, shoulders and back feeling stiff, and your hands and wrists tight from typing. Health guidelines in the UK and elsewhere suggest breaking up long periods of sitting with some light activity, and a few minutes of gentle stretching is one of the easiest ways to do that without leaving your desk.

You don't need equipment, special clothes or much space. Most people find that a short routine leaves them feeling looser and more awake, and it is a natural pause between two tasks.

How often should you do desk exercises?

There is no set rule. A common approach is to stand up or move for a minute or two every 30 to 60 minutes (the stand-up timer can remind you), and to fit in a short stretching routine once or twice a day, for example mid-morning and mid-afternoon. Little and often works better than one long session at the end of the day.

The reminder on this page starts at every 90 minutes and only runs during your active hours. Shorten it if you sit for long stretches, or pair it with the 20-20-20 eye break to rest your eyes as well.

How to use this desk exercise timer

  1. Choose a routine. Each one shows how long it takes and which parts of the body it works on.
  2. Press Start routine. A short pause shows the first exercise, with a drawing and the steps, so you can get into position.
  3. Follow the countdown. Two-sided stretches run on the left first, then a double tone tells you to switch to the right.
  4. Press Skip exercise to leave one out, or Pause if you are interrupted. With the keyboard, Space pauses and the right arrow skips.
  5. Finished routines count toward your daily total and streak. Turn on the reminder in the settings if you would like a nudge to stretch during the day.

The routines

  • Quick reset (about 2 minutes): shoulder rolls, neck side stretch, chest opener, seated spinal twist, finger spreads.
  • Full desk stretch (about 5 minutes): neck side stretch, shoulder rolls, shoulder blade squeeze, chest opener, upper back reach, seated spinal twist, seated side bend, wrist flexor stretch, seated figure-4 hip stretch, ankle circles.
  • Neck & shoulders (about 3 minutes): neck turns, neck side stretch, shoulder rolls, shoulder blade squeeze, chest opener, upper back reach.
  • Wrists & hands (about 2 minutes): shoulder rolls, wrist flexor stretch, wrist extensor stretch, finger spreads.
  • Legs & back (about 3 minutes): seated spinal twist, seated side bend, seated figure-4 hip stretch, seated leg extensions, standing calf raises.

The desk exercises, step by step

All 15 exercises in the routines, grouped by the part of the body they work on. Do them in any order, on their own or with the timer. Move slowly, breathe normally, and stop if anything hurts.

Neck and shoulder stretches

Leaning toward a screen tends to pull your head forward and your shoulders up. These loosen the neck and shoulders and open the chest.

Neck side stretch

15 seconds each side · sitting down

  1. Sit tall and let your shoulders relax down, away from your ears.
  2. Slowly tilt your head to bring your ear toward your shoulder.
  3. For a little more stretch, rest that hand lightly on your head. Don't pull.
  4. Hold, then bring your head slowly back to the middle.

How it should feel: A gentle stretch along the side of your neck, opposite the tilt.

Take care: Keep it gentle, and stop if you feel tingling or pain down your arm.

Neck turns

20 seconds · sitting down

  1. Sit tall and look straight ahead.
  2. Slowly turn your head to look over one shoulder, as far as is comfortable.
  3. Come back through the middle and turn to the other side, keeping your chin level.

How it should feel: Easy movement in your neck, with no strain at the end of each turn.

Take care: Move slowly and stay within a range that feels comfortable.

Shoulder rolls

20 seconds · sitting down

  1. Sit or stand tall with your arms relaxed by your sides.
  2. Lift your shoulders up toward your ears, then roll them back and down in a slow circle.
  3. After a few rolls, change direction and roll them forward.

How it should feel: Your shoulders and upper back loosening up and getting warmer.

Shoulder blade squeeze

20 seconds · sitting down

  1. Sit tall, away from the back of your chair, with your elbows bent at your sides.
  2. Draw your elbows back and gently squeeze your shoulder blades together, as if holding a pencil between them.
  3. Hold for a few seconds with your shoulders down, then relax. Repeat until the time is up.

How it should feel: The muscles between your shoulder blades working, and your chest opening a little.

Chest opener

20 seconds · sitting down

  1. Sit near the front of your chair, or stand up.
  2. Clasp your hands behind your back.
  3. Gently straighten your arms and lift your chest, drawing your shoulders back.
  4. Breathe slowly while you hold.

How it should feel: A stretch across your chest and the front of your shoulders.

Take care: If clasping your hands is hard, rest them on your lower back and draw your elbows toward each other instead.

Back stretches you can do at your desk

Gentle reaches, twists and side bends that get your back moving without leaving your chair.

Upper back reach

20 seconds · sitting down

  1. Link your fingers and stretch your arms out in front of you at shoulder height.
  2. Round your upper back and push your hands away, letting your head drop gently between your arms.
  3. Hold and breathe into your back.

How it should feel: A stretch between your shoulder blades and across your upper back.

Seated spinal twist

15 seconds each side · sitting down

  1. Sit tall with both feet flat on the floor.
  2. Turn your upper body to one side and rest the opposite hand on the outside of your knee.
  3. Put your other hand on the seat or the back of the chair and look over your shoulder.
  4. Sit taller as you breathe in, and turn a little further as you breathe out, without forcing it.

How it should feel: A gentle twist through your middle and upper back.

Take care: Turn from your back rather than pulling hard on the chair. Go easy if you have back problems, and stop if it hurts.

Seated side bend

15 seconds each side · sitting down

  1. Sit tall with both feet flat on the floor.
  2. Raise one arm overhead and rest the other hand on the seat beside you.
  3. Lean gently toward the lowered hand, reaching up and over.
  4. Keep both hips on the seat and breathe.

How it should feel: A long stretch down the side of your body, from your hip to your fingertips.

Wrist and hand stretches for typing

A short break for the hands and forearms that do the typing and the mouse work all day.

Wrist flexor stretch

15 seconds each arm · sitting down

  1. Hold one arm out in front of you with the palm facing up and the elbow straight.
  2. With your other hand, gently bend the fingers down and back toward you.
  3. Hold, keeping your shoulder relaxed.

How it should feel: A stretch along the inside of your forearm.

Take care: Keep it light, and stop if you feel numbness, tingling or pain.

Wrist extensor stretch

15 seconds each arm · sitting down

  1. Hold one arm out in front of you with the palm facing down and the elbow straight.
  2. Let the hand drop, then gently press the back of it toward you with your other hand.
  3. Hold, keeping your shoulder relaxed.

How it should feel: A stretch along the top of your forearm.

Take care: Keep it light, and stop if you feel numbness, tingling or pain.

Finger spreads

20 seconds · sitting down

  1. Make a loose fist with both hands.
  2. Open your hands and spread your fingers as wide as is comfortable.
  3. Hold for a moment, relax, and repeat until the time is up.

How it should feel: Your hands and fingers loosening up after typing.

Hip and leg exercises

Sitting keeps your hips bent and your legs still for hours. These get them moving again.

Seated figure-4 hip stretch

20 seconds each leg · sitting down

  1. Sit near the front of your chair with both feet flat on the floor.
  2. Cross one ankle over the opposite knee and let the raised knee drop out to the side.
  3. Sit tall, then lean forward a little from your hips, keeping your back straight.
  4. Hold and breathe.

How it should feel: A stretch deep in the hip and buttock of the crossed leg.

Take care: Don't push down on your knee. Skip it if you have had a hip or knee replacement, unless your doctor or physical therapist says it is fine.

Seated leg extensions

15 seconds each leg · sitting down

  1. Sit tall near the front of your chair.
  2. Slowly straighten one knee until your leg is almost straight, and pull your toes toward you.
  3. Hold for a moment, then lower your foot slowly. Repeat until the time is up.

How it should feel: The muscles at the front of your thigh working.

Ankle circles

15 seconds each foot · sitting down

  1. Lift one foot a little off the floor.
  2. Slowly draw circles with your toes, moving only at the ankle.
  3. Halfway through, change direction.

How it should feel: Your ankle moving freely and your lower leg waking up.

Standing calf raises

20 seconds · standing

  1. Stand next to your desk and hold on to it lightly for balance.
  2. Slowly rise up onto the balls of your feet.
  3. Pause at the top, then lower your heels slowly. Repeat until the time is up.

How it should feel: Your calves working, and your legs waking up after sitting.

Take care: Hold on to something steady, such as your desk, not a chair on wheels.

Chair exercises: everything you can do sitting down

Every exercise on this page except the standing calf raises can be done in a chair, which also makes them useful chair exercises if standing for long is hard for you. Use a sturdy chair without wheels, sit near the front with your feet flat on the floor, and keep each movement slow and within a range that feels comfortable.

If you have balance problems, a heart condition, osteoporosis or a joint replacement, ask a doctor or physical therapist which exercises suit you before you start.

Tips for moving more at work

  • Stand up when you take a phone call, and walk over to a colleague instead of sending a message.
  • Refill your glass of water often. The water intake calculator estimates how much to drink and can remind you while you work.
  • Set up your desk so you sit upright: screen at eye level, keyboard at elbow height, feet flat on the floor or a footrest.
  • Give your eyes a rest too: the 20-20-20 timer reminds you to look into the distance every 20 minutes.
  • End a routine with a minute of box breathing for a calm, slow pause before you get back to work.

Are desk exercises safe?

These are gentle movements that most people can do safely. A stretch should feel like a mild pull, never pain: if something hurts, stop and skip that exercise. Don't bounce or force a position, and breathe normally rather than holding your breath.

If you have an injury, have recently had surgery, or have a condition that affects your joints, back, heart or balance, check with a doctor or physical therapist before you start. See a professional too if you have pain, numbness or tingling that keeps coming back.

Supabreak provides general wellbeing reminders and information, not medical advice.

Frequently asked questions

How often should I do desk exercises?

There is no set rule, but health guidelines suggest breaking up long periods of sitting with some light activity. A common approach is to stand up or move for a minute or two every 30 to 60 minutes, and to fit in a short stretching routine once or twice a day.

The reminder on this page starts at every 90 minutes. You can change it to anything from 30 minutes to 4 hours.

Do I need to stand up for these exercises?

No. Every exercise except the standing calf raises can be done sitting in an ordinary chair, and only the Legs & back routine includes the calf raises. Skip them if you would rather stay seated.

If your chair has wheels, keep both feet on the floor during the stretches, and hold on to your desk rather than the chair when you stand.

Can I do desk exercises in an open-plan office?

Yes. The movements are small and quiet, and most of them look like someone simply rolling their shoulders or sitting up straight. The Quick reset routine takes about two minutes and needs no space beyond your chair.

Turn off the sound cues in the routine settings, or wear headphones, if you would rather not make any noise.

What if an exercise hurts?

Stop. A stretch should feel like a gentle pull, never pain, so ease off or press Skip exercise and carry on with the next one. Move slowly and don't bounce or force a position.

If you have an injury, have had recent surgery or have a joint condition such as arthritis, ask a doctor or physical therapist which exercises are right for you before you start.

Can stretching help with wrist pain from typing?

Gentle wrist and hand stretches and regular breaks from the keyboard can help your hands and forearms feel less stiff, and many people find them a welcome pause. They are not a treatment, though.

Pain, numbness, tingling or weakness in your hands or wrists can have causes that need looking at, such as carpal tunnel syndrome or repetitive strain injury. If it keeps coming back or doesn't go away, talk to a doctor or physical therapist, and check your setup: keyboard at elbow height and wrists straight while you type.

Can older people use these as chair exercises?

Many of them are gentle enough, and all but the calf raises are done sitting down. Use a sturdy chair without wheels, sit with your feet flat on the floor, and move slowly within a range that feels comfortable.

If you have balance problems, a heart condition, osteoporosis or a joint replacement, check with a doctor or physical therapist first.

How do the desk exercise reminders work?

Turn on the reminder and choose how often, from every 30 minutes to every 4 hours (every 90 minutes to start with). Supabreak sends a notification during your active hours, and clicking it brings you back to this page.

Starting a routine closes the reminder and restarts the countdown. Like every Supabreak reminder, it only works while a Supabreak tab or the installed app is open.

Other break tools

Every Supabreak tool shares the same active hours, notifications and history. See all apps

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