At home
Desk stretches
Undo the damage of a day at your desk.
- Very lightintensity
- ~140kcal per hour
- Freebudget
- Lowimpact
Is desk stretches right for you?
Undo the damage of a day at your desk. It is a very light-intensity, low impact activity that you can do at home or indoors, on your own. Expect to burn around 140 calories an hour, based on a 70 kg person.
Anyone can start. You can do it without spending anything.
Why try desk stretches
- Improves flexibility. It takes your joints through a full range of movement.
- Clears your head. It is a reliable way to lower stress and lift your mood.
- Kind to joints. Low impact makes it a good choice if running or jumping is uncomfortable.
How to start desk stretches
Stretch your neck, chest and hips for five minutes every two hours.
You do not need any kit, so you can start today.
Keep the first few sessions short and easy, and aim for two or three a week.
Warm up for five minutes first, build up gradually and stop if anything hurts.
A 4-week starter plan
| Week | Sessions | Minutes each | Focus |
|---|---|---|---|
| 1 | 3 | 20 | Learn the basics and keep every session easy. |
| 2 | 3 | 25 | Repeat last week and add a little time. |
| 3 | 4 | 30 | Add a session or make one a bit harder. |
| 4 | 4 | 35 | Your longest week. Book or plan what comes next. |
This is general guidance, not medical advice. If you have a health condition or injury, check with your GP before you start.
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Not sure desk stretches is for you?
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