A SMALL SCREEN BREAK
Move a little.
Then change the task.
Choose one or two comfortable movements, rather than trying to fix your posture. Start in a stable chair without wheels if possible, with feet flat or securely supported. Sit away from the backrest only as far as feels safe.
Warm up first with a short walk or easy movement. This is not a prescribed routine and there is no need to reach a particular angle.
A gentle look each way.
- Lower your shoulders and look straight ahead. Keep your torso quiet and your feet supported.
- Turn your head slowly toward one shoulder, only within a comfortable range.
- Pause briefly, return to center, and try the other side. Do not use your hand to pull the head.
Skip this movement if it causes dizziness, headache, pain or arm symptoms.
An easy chest opening.
- Sit upright comfortably, with shoulders relaxed and arms resting by your sides.
- Gently draw your shoulders back and down, letting the chest open without arching your lower back.
- If comfortable, take your arms slightly out to the sides. Stay in a small range for a few easy breaths, then relax.
Explore seated and supported chest options →
NHS: sitting exercises. A smaller-range adaptation of the seated chest stretch.
A small upper-body turn.
- Keep both feet supported and your hips facing forward. Cross your arms loosely over your chest if comfortable.
- Turn your upper body gently to one side without pulling against the chair.
- Pause briefly, return to center and repeat the other way only if comfortable.
No levering on the chair back or forcing the spine. Skip twisting if a clinician has advised against it.
Finish with a change of position.
Stand and walk if that is comfortable, or switch to a task that changes your position. Short, frequent breaks are generally more useful than occasional long breaks. Stretching at the desk does not replace getting away from it.
Add a gentle forearm option →
Plan movement breaks that fit your day →