← Routines

Desk Relief

3 min 30 sec5 movesGet Stretched
Run it in ZestimerAlready have the app? Open this routine.

Circuit 1

  • Seated Cat-Cow

    Seated Cat-Cow

    45s

    How to do it
    1. Sit tall in a chair or cross-legged with your hands resting on your thighs.
    2. Inhale and lift your chest, drawing your shoulders back into a gentle arch.
    3. Exhale and round your spine, tucking your chin toward your chest.
    4. Flow between the two shapes with your breath.
    5. Keep the movement slow and let your whole spine take part.
  • Wrist Circles

    Wrist Circles

    30s

    How to do it
    1. Extend your arms in front of you and make a loose fist with each hand.
    2. Slowly rotate both wrists in wide circles.
    3. Keep your forearms still so the motion comes from the wrists.
    4. After half the time, reverse the direction.
    5. Keep the circles smooth and controlled.
  • Shoulder Shrugs & Rolls

    Shoulder Shrugs & Rolls

    45s

    How to do it
    1. Sit or stand tall with your arms relaxed at your sides.
    2. Shrug both shoulders up toward your ears and hold briefly.
    3. Release them down with a slow exhale.
    4. Then roll the shoulders back and down in smooth circles.
    5. Keep the neck long and the arms loose throughout.
  • Seated Side Stretch

    Seated Side Stretch

    45s

    How to do it
    1. Sit tall, cross-legged or in a chair, with both sit bones grounded.
    2. Rest one hand on the floor or your seat beside you.
    3. Reach the other arm up and over toward the opposite side.
    4. Lengthen along the side of your body, keeping both hips down.
    5. Hold and breathe, then return and switch sides.
  • Neck Stretch

    Neck Stretch

    45s

    How to do it
    1. Sit or stand tall with your shoulders relaxed.
    2. Gently tilt your ear toward one shoulder until you feel a soft stretch.
    3. Keep both shoulders down and level.
    4. Hold, then return your head to center.
    5. Switch sides.