Stretching & mobility
5-minute desk stretches
Five minutes, no floor work, no change of clothes. Do it once in the morning and once in the afternoon.
Routine
- Chin tuck8 repsBeginner · Neck · 3D demoEasier: Lying chin tuckHarder: Isometric neck holds (four-way)
- Beginner · 3D demoHarder: Handstand at the wall (Adho Mukha Vrksasana, chest to wall)
- Wrist Flexor Stretch30 s each sideBeginner · 3D demoHarder: Intermediate Hip Flexor and Quad Stretch
- Standing figure four (chair pigeon, Eka Pada Utkatasana)30 s each sideIntermediate · Glutes, Quads, Hip abductors · 3D demoEasier: Chair pose (Utkatasana)Harder: Dancer pose (Natarajasana)
- Standing Quad Stretch30 s each sideBeginner · 3D demoHarder: Intermediate Hip Flexor and Quad Stretch
Tips
- Hold the desk or a wall in the balance positions.
- Set a reminder: the best desk stretch is the one you actually do.
The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.
Find more moves like these
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Lower back stretch routine
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12 minBeginner7 movesA wallQuestions people ask
How long does the 5-minute desk stretches take?
About 5 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.
What equipment do I need?
You need: A wall. Each move links to its guide, where you can find an alternative if you are missing something.
Is it suitable for beginners?
It is written for beginners. 2 of its 7 moves have an easier option listed beside them if you need one.
How do I make it easier or harder?
Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.