Stretches

Short stretches and movements you can do at a desk. Each page has the steps, how long it takes, and what research says about it. Stop if something hurts, and see a clinician for symptoms that persist.

Chin tucks: how to do them at your desk
How to do a chin tuck at your desk: step-by-step cues, what you should feel, common mistakes, typical hold times and reps from studies, and when to stop.
Upper trap stretch: how to do it at your desk
How to do the upper trapezius stretch seated: step-by-step cues, where you should feel it, common mistakes, hold times used in studies, and when to stop.
Levator scapulae stretch: how to do it at a desk
How to do the levator scapulae stretch seated: step-by-step cues, where you should feel it, common mistakes, hold times used in studies, and when to stop.
Doorway chest stretch: how to do it right
How to do a doorway pec stretch: elbow height, foot position, what you should feel, common mistakes, hold times used in studies, and when to stop.
Thoracic extension over a chair: upper back opener
How to do a seated thoracic extension over your chair back: steps, cues, common mistakes, what a forward head posture trial tested, and when to stop.
Wall angels: how to do them with good form
How to do wall angels: starting position, arm path, what you should feel, common mistakes, what studies of related wall-slide exercises found, and when to stop.
Scapular squeeze: a shoulder blade exercise for desk workers
How to do the shoulder blade squeeze (scapular retraction): steps, cues, common mistakes, typical reps from trials, easier and harder versions, when to stop.
A 5-minute desk routine for your neck and shoulders
A 5-minute desk routine for your neck, shoulders and upper back: seven moves in order, with timings, what office-worker studies found, and when to stop.