Desk Stretches: A 5-Minute Routine You Can Do at Work

Why taking breaks matters

Staying in the same position for hours puts repeated strain on the same muscles and joints: your neck reaching toward the screen, shoulders raised, wrists bent over the keyboard, and hips flexed in the chair. Taking short breaks to change position and move can help ease stiffness and end-of-day fatigue.

The WHO guidelines on physical activity (2020) recommend reducing and breaking up sitting time with movement, in addition to getting weekly physical activity. NR-17, the Ministry of Labor’s ergonomics standard, requires employers to consider breaks when organizing work and makes them mandatory for certain activities, such as telemarketing (Annex II).

The 5-minute routine

Move slowly, breathe normally, and don’t bounce or stretch into pain. Hold each position for about 15 to 20 seconds.

1. Neck — side stretch: Sit up straight and tilt your head, bringing your right ear toward your right shoulder without raising the shoulder. Repeat on the other side.
2. Neck — chin tuck: Pull your chin straight back as if making a "double chin" to stretch the back of your neck. Release. Repeat 5 times; this can help counter a forward head position.
3. Shoulders: Raise both shoulders toward your ears, hold for 2 seconds, and release. Then roll them backward 5 times.
4. Chest: Clasp your hands behind your back (or hold the back of your chair) and open your chest, drawing your shoulders back.
5. Upper back: Clasp your hands in front of you at shoulder height with your arms extended. Push your hands away from you and round your back.
6. Wrists and forearms: Extend one arm in front of you, palm up. With your other hand, gently pull your fingers down. Then turn your palm down and pull the back of your hand. Switch arms.
7. Side stretch: Stand with your right arm overhead and lean your torso to the left. Switch sides.
8. Spine — twist: Sit and rotate your torso to the right while holding the back of your chair. Don’t force your neck. Switch sides.
9. Hamstrings: Stand with your heel resting on a low step and your knee straight. Lean forward slightly with your back straight. Switch legs.
10. Calves: Place your hands on a wall and step one leg back, keeping your heel on the floor. Switch legs.

If it’s easier, split the routine: do moves 1 through 6 while seated during one break, then moves 7 through 10 standing during another.

Quick moves you can do without leaving your desk

Sometimes you can’t take five minutes. On those days, even 20- to 30-second microbreaks can help you get out of a fixed position:

• Open and close your hands 10 times, spreading your fingers wide, then shake out your wrists.
• Shrug and release your shoulders three times, taking a deep breath each time.
• Look into the distance through a window for 20 seconds to rest your eyes from close-up work.
• Move your ankles: point your toes up and down 10 times to help get your legs moving.
• Sit up straight: rest your back against the chair, tuck your chin, and relax your shoulders.

Stand up while you’re on the phone. During long video meetings, turning off your camera for a minute to stretch is increasingly accepted. What matters is taking breaks throughout the day, not just one long break.

How to remember to take breaks

The hard part isn’t stretching—it’s remembering. Here are two practical ways:

• Work blocks: With the online Pomodoro timer, use each 5-minute break to stretch. Get up after every 25 or 50 minutes of focused work.
• Set a reminder: Set the online timer for 60 minutes. When it goes off, do the routine and drink some water.

Another strategy is to tie your break to something you already do: get up to refill your water, take phone calls standing, or walk over to a coworker’s desk instead of sending a message.

Safety tips

• Stretching shouldn’t hurt. A mild pulling sensation is normal; sharp pain, tingling, or numbness means you should stop.
• If you have a herniated disc, a recent injury, have had surgery, or have a rheumatic condition, ask a physical therapist or doctor for guidance first.
• Persistent wrist pain with tingling in your fingers, pain that radiates down your arm, or back pain that doesn’t improve with rest should be evaluated.
• Stretching can’t make up for a poorly set up workstation. See our guide to home office ergonomics, too.

Sources: WHO Guidelines on Physical Activity and Sedentary Behaviour (2020); workplace ergonomics guidance. Updated October 2026. For informational purposes only; this content is not a substitute for advice from a doctor, dietitian, or other health professional.

Frequently asked questions