If you spend your day at a desk, your body probably knows about it by mid-afternoon. A stiff neck, tight shoulders, a back that feels like it's set in the shape of your chair. Sound familiar?
This is a short follow-along routine you can do right where you are. Just you and a chair: no floor, no kit, no changing into gym clothes. Seven of the moves are seated, and the last two use the back of your chair for a standing stretch. The whole thing takes about two and a half minutes.
Press play and follow along, or scroll down for each move written out so you can do them in your own time.
Before you start
Before you do these exercises, take a moment to tap into your body. Focus on your breath and become present. Then move in a way that feels comfortable for you.
A few things to keep in mind:
This is gentle movement, not medical advice.
Stop if you feel pain, pins and needles or dizziness.
If you're injured, pregnant or recovering from surgery, check with your GP or physio first.
Use a stable chair without wheels.
The routine
1. Slow neck rolls (0:19)
A gentle way to start, letting go of the tension that builds up from looking at a screen.
Sit tall, shoulders soft and heavy
Drop your chin, roll gently ear to ear
Go slowly and breathe out as you roll
2. Neck wake-up (0:36)
A side stretch for the neck.
Sit tall, feet flat on the floor
Let your head lead: ear towards shoulder
Lift your fingers up for a more intense stretch
3. Seated spinal waves: start small (0:51)
Hold the sides of your chair for a deeper stretch, or rest your hands on your thighs
Tip your pelvis forward... then back
Tiny movements in your low back
4. Let the wave travel (1:03)
Now let that small movement ripple up through your whole spine.
Pelvis, low back, ribs, chest, head
One part of the spine at a time
Smooth, not fast
5. Shoulder rolls (1:18)
Roll your shoulders up, back and down
Make the circles slow and big
6. Seated twist (1:28)
A gentle twist for the middle of your back. Do both sides.
Sit tall, one hand on the opposite knee, the other hand holding the chair behind you
Breathe in to grow tall, breathe out to turn
Twist from your ribs, then swap sides
7. Open your chest (1:43)
The opposite of the hunched-over-a-keyboard shape.
Arms in a goalpost shape
Draw your elbows and shoulder blades back
Open through the chest, then soften
8. Chair cat-cow (1:59)
Time to stand up. Use the back of your chair for support.
Hands on the back of the chair, step your feet back
Stand with your legs in a straddle, long spine
Round up... then arch, let your head follow
9. Upper back stretch (2:14)
Hands on the back of the chair, stand with your legs in a straddle
Actively pull your chest towards the floor
Feel it open through your upper back
How often should you do it?
Little and often wins. Set a timer and come back to this every 30 to 60 minutes. Save this page (or the video) so it's ready for your next desk break.
Want to move more than your desk allows?
If this little routine felt good, imagine an hour of it. At Maya Dance & Fitness in Bristol we teach pole, aerial hoop and sling to complete beginners, in friendly classes where you'll work hard, have a laugh and learn something new. You don't need to be strong or flexible to start.
New to Maya? The Maya Trial gives you 3 classes for £36 to use within a month. Find out more on our How to start page.
Want a structured start? The Maya Method is our 12-week beginner course in Pole or Aerial Hoop, starting in January. Join the waiting list.
Or have a look at the class timetable.
Anna & the Maya Team x