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Desk stretches, shown step by step and timed for you
29 illustrated stretches for the neck, shoulders, back, wrists, hips, legs and eyes, a routine builder that plays them with a countdown and a chime, and timers that remind you to take a break.
The stretch library
All 29 stretchesA desk day, with breaks
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Start of day
Plan when to sit and standTurn a sit / stand / move pattern into clock times around lunch.
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Every 20 min
Rest your eyesA prompt to look about 20 feet away for 20 seconds.
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Every 30 min
Take a stretch breakWork for a set time, then a guided break with a picture for each stretch.
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Focus blocks
Work in PomodorosFocus sessions and breaks on 25 / 5 or your own pattern.
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Any time
Stretch right nowPick areas and minutes; the builder plays a routine with a countdown.
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Afternoon
Slow down for two minutesBox breathing, 4-7-8 or a longer exhale, with a circle to follow.
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Short on time
Time a movement snackWork and rest rounds for a few minutes of movement.
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Whole shift
Space your breaksShort breaks and a meal break spread evenly across any shift.
Ready-made routines
- Two-minute reset 4 stretches, 2 min. Between meetings, without leaving your chair.
- Neck and shoulders, 5 minutes 8 stretches, 4 min 55 s. After a long stretch of looking at one screen.
- Wrists and hands for typing, 3 minutes 4 stretches, 2 min 45 s. After a morning of typing or mouse work.
- Lower back and hips, 5 minutes 7 stretches, 4 min 50 s. When you have been sitting for most of the day.
- Standing break, 5 minutes 8 stretches, 4 min 55 s. A reason to get up from the desk. Needs a clear space and something steady to hold.
- Screen break for eyes and neck, 3 minutes 5 stretches, 3 min. Every couple of hours of close screen work.
What this site is
Most break timers beep and leave the rest to you. Here the break comes with instructions: a picture of each stretch, numbered steps, how long to hold it, what you should feel and when to stop. The stretches are written from published guidance by the NHS, the Chartered Society of Physiotherapy, Mayo Clinic and workplace ergonomics programmes, and each page lists its sources.
There is no account and nothing to install. The timers and the routine builder run in your browser tab, and nothing you choose is sent anywhere or stored. How each tool works, and its limits, is on the about page.
General wellness information, not medical advice. Go gently, stop if anything hurts, and see a doctor or physiotherapist for an injury or ongoing pain.