2-Minute Desk Stretch Break

2:00 total · 4 poses · Beginner · Pin it (opens in a new tab)

Four stretches in your chair for the back, chest, hips and neck. No standing up, no mat. Try one every hour or two of sitting.

Move slowly; skip anything that hurts. Not medical advice.

Listen as an audio class (2:09)

The same routine as the timer below, as one recording: press play and follow the cues without watching the screen.

Pose 1 of 4

Seated Cat-Cow, hands on thighs

Inhale chest forward, exhale round your back

0:30

Next up: Chest opener: hold the back of the seat behind you

0:00 of 2:00

"Per side" means that time on one side, then the same on the other. Transitions are part of each pose's time.

A recent hip replacement: skip the Figure Four stretch unless your surgeon has cleared it.
Neck pain that spreads into an arm, or numbness or tingling in the hands: skip the neck stretch and ask your doctor.