HQ

Stretch Break Timer

six desk stretches, thirty seconds each, guided

Stretch 1 of 6

Neck side stretch

30s

How each one goes

  • 1. Neck side stretch — Sit tall. Tilt your right ear toward your right shoulder; let the left side lengthen. Hold, breathe, switch sides at the halfway beep of your mind.
  • 2. Shoulder rolls + shrugs — Slow, big circles backward — 10 rolls — then shrug both shoulders to your ears and drop them. Desks pull shoulders forward; this reverses the pull.
  • 3. Chest opener — Clasp hands behind your back, lift the chest, squeeze shoulder blades gently. The antidote to hunching.
  • 4. Seated spinal twist — Sit tall, place your right hand on the chair back, twist gently to the right. Exhale into it. Switch sides halfway.
  • 5. Wrist + forearm stretch — Arm out, palm up, gently pull fingers down and back. Then palm down. Keyboards need this more than you think.
  • 6. Standing forward fold — Stand, hinge at the hips, let the head hang heavy. Knees soft. The whole back line gets to let go.

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No Fibs — Honest Limitations

Gentle movement breaks reliably relieve short-term stiffness and desk discomfort; claims that any specific 3-minute routine fixes posture or prevents injury go beyond the evidence. Move within comfort — sharp pain means stop. This is a habit nudge, not medical advice. Session count saves only in your browser.