A 5-Minute Spine Routine for Desk Workers
Six simple movements that fit into the workday to counter neck tension, rounding and stiff backs.
The problem with long hours of sitting is not sitting itself — it is staying in one position. Repeated two or three times a day, the routine below gives your spine the variety of movement it needs. No movement should cause pain.
1. Chin tucks (10 reps)
Draw your chin gently in and bring your head back over your shoulders. Hold for two seconds. This resets the forward-head position caused by screens.
2. Chest opener (30 seconds)
Clasp your hands behind you, draw the shoulders down and back and lift the chest. Breathe into the ribs.
3. Seated cat–camel (8 reps)
Sit towards the front of the chair. Inhale, open the chest and slightly arch the low back; exhale and round the spine. Try to move segment by segment.
4. Seated rotation (5 each side)
Cross your arms over your chest; keep the hips still and slowly rotate the trunk right, then left. Exhale at the end of the range.
5. Hip flexor stretch (30 seconds each leg)
Stand up, step one foot back and push the hip of the back leg forward. This lengthens the hip muscles that sitting shortens.
6. Wall angels (8 reps)
Back against the wall, arms in a "goalkeeper" position. Slide the arms up and down without losing wall contact. Builds shoulder and upper-back control.
Small tips
- Top of the screen at eye level, elbows at 90 degrees.
- Set a phone reminder to stand up every 45 minutes.
- Two reformer or mat classes a week multiply the effect of this routine.
