Long hours at a desk can leave your neck stiff, shoulders hunched, and lower back sore. The good news: you don’t need gym clothes or a yoga mat to give your body a quick reset.
A simple mini-routine you can do at your chair:
- Neck tilt and turn – Slowly tilt your head side to side, then turn to look over each shoulder. No forcing, just gentle movements.
- Shoulder rolls – Roll both shoulders forward and backward in big, slow circles to release built-up tension.
- Chest opener – Interlace your fingers behind your back and gently lift your hands, opening your chest and reversing that hunched posture.
- Seated twist – Sit upright, place one hand on the opposite knee, and gently twist your upper body, then repeat on the other side.
- Ankle and calf work – Straighten one leg and make circles with your foot, then switch; or do calf raises while seated.
Doing these every couple of hours keeps stiffness from building up all day. Pair stretches with short walk breaks to get blood flowing. It’s not a full workout, but it reduces that “brick body” feeling and makes you more focused when you get back to your tasks.