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Beat desk stiffness with short movement breaks
Get a set of two-minute stretches you can do at your desk, with gentle reminders through the working day.
When to use it
During long days at a desk
Step by step
Ask for a stretch routine
Paste this prompt into your AI assistant.
Prompt to copyI sit at a desk for about [hours] a day and feel stiff in my [neck/shoulders/back/hips]. Create 4 different 2-minute movement breaks I can do at my desk or next to it, in work clothes, without getting sweaty. For each: 3-4 moves with simple instructions, how long to hold or repeat, and an easier option. Tell me to stop any move that causes pain.Set reminders
Create repeating reminders every 60 to 90 minutes during work hours on your phone or computer, each named after one of the routines.
Pair it with a habit
Link a break to something you already do, like after every video call or each time you refill your water.
What you get
Break 1 - Neck & shoulders: shoulder rolls x10 back, x10 forward. Slow chin tucks x8. Ear-to-shoulder hold 15 sec each side. Doorway chest stretch 20 sec. Easier: do it all seated.
Tips
- If pain persists or you have numbness or tingling, see your GP or a physiotherapist.