StretchUp routine · Desk Reset
Desk stretches for office workers
Undo hours at the screen. Neck, shoulders, wrists, posture. 8 stretches, about 8 minutes, with a short pause to get into position between them.
Start this routineFree in the StretchUp app · no ads, no account
The stretches
8 min · Daytime
- 1
Shoulder rolls30 s - 2
Chin tucks30 s - 3
Neck side tilt30 s · each side - 4
Cross-body shoulder30 s · each side - 5
Chest opener30 s - 6
Wrist flexor stretch30 s · each side - 7
Wrist extensor stretch30 s · each side - 8
Seated twist30 s · each side - 9Stillness45 s · to end the routine
Some stretches in this routine need extra care. Ask a professional first if you have:
- a neck injury, or dizziness or arm tingling when you move your head
- a shoulder injury or a shoulder that has dislocated before
- osteoporosis or low bone density (avoid deep rounding of the back and strong twists)
- recent back surgery or nerve pain down the leg
- a pregnancy (after about 16 weeks, don’t lie on your back or belly for long, and twist only gently)
Stretch gently and never into pain. StretchUp gives general guidance and is not a medical device.
