Desk mobility: a 10-minute routine for 4 weeks

Workout

Routine — Neck, upper back, hips and ankles

Learn the movements; mild tension is acceptable, pain is not.

1. 01Gentle seated neck turn3 / côtéRest 5–10 sTurn gently, hold 5 seconds and return to centre; keep shoulders down.
2. 02Seated chest opening5 × 5–10 sRest 5–10 sSit tall, arms open low; lift chest gently without arching.
3. 03Seated upper body turn5 / côtéRest 5–10 sCross arms over chest, keep hips still; hold 5 seconds in a comfortable range.
4. 04Seated hip march5 / côtéRest 5–10 sHold the chair sides; raise one knee then lower the foot with control.
5. 05Ankle flex and point2 × 5 / côtéRest 5–10 sExtend one leg comfortably: point foot then draw toes towards you.
6. 06Wall calf stretch3 × 10 s / côtéRest 5–10 sHands on wall, one leg back, heel down; mild tension with no bouncing.

Workout

Routine — Neck, upper back, hips and ankles

Keep the same doses; add a second short walking break on workdays if comfortable.

1. 01Gentle seated neck turn3 / côtéRest 5–10 sTurn gently, hold 5 seconds and return to centre; keep shoulders down.
2. 02Seated chest opening5 × 5–10 sRest 5–10 sSit tall, arms open low; lift chest gently without arching.
3. 03Seated upper body turn5 / côtéRest 5–10 sCross arms over chest, keep hips still; hold 5 seconds in a comfortable range.
4. 04Seated hip march5 / côtéRest 5–10 sHold the chair sides; raise one knee then lower the foot with control.
5. 05Ankle flex and point2 × 5 / côtéRest 5–10 sExtend one leg comfortably: point foot then draw toes towards you.
6. 06Wall calf stretch3 × 10 s / côtéRest 5–10 sHands on wall, one leg back, heel down; mild tension with no bouncing.

• NHS — Flexibility exercises ↗
• NHS — Sitting exercises ↗