Desk stretch library
29 stretches, movements and eye breaks you can do at or beside a desk, each with a picture, numbered steps, how long to hold it, what you should feel and when to stop.
Want them timed for you?
Pick areas and minutes; the builder plays a routine with a countdown and a chime.
Open the routine builderNeck
Shoulders
Upper back and chest
Lower back
Wrists and hands
Hips
Legs
Eyes
How to use these stretches
Pick the areas that feel stiff and do two or three stretches for each, slowly, breathing normally. The sources these pages are written from generally suggest holding a gentle stretch for about 15 to 30 seconds without bouncing, and easing off at mild tension rather than pain. Movements such as shoulder rolls and ankle circles are done as slow repeats instead.
Stretching is one part of a break. Standing up, walking to refill a glass and changing position often matter too; the sit-stand planner and break planner help with that side of the day. For a set sequence, try one of the ready-made routines: two-minute reset, neck and shoulders, 5 minutes, wrists and hands for typing, 3 minutes.
Last reviewed 30 September 2026. Sources are listed on each stretch's page and on the about page.