No equipment — just a stable chair

Office Chair Mode

Take a comfortable seat. Give your body a short break without leaving your desk.

Start Chair Stretching

Ready-to-use routines

Quick Desk Break

Three gentle stretches for your shoulders, neck and wrists.

3min
  • Exercise illustrationSeated Shoulder Rolls
  • Exercise illustrationSeated Neck Side Stretch
  • Exercise illustrationSeated Wrist and Finger Stretch
Estimated time
3 min · 3 seated stretches
Targets
shouldersupper backneckwristsarms
Start Chair Stretching

Standard Office Break

Release your neck, shoulders, back, chest and wrists.

5min
  • Exercise illustrationSeated Neck Side Stretch
  • Exercise illustrationSeated Shoulder Rolls
  • Exercise illustrationSeated Upper Back Stretch
  • Exercise illustrationSeated Chest Opener
  • Exercise illustrationSeated Wrist and Finger Stretch
Estimated time
5 min · 5 seated stretches
Targets
neckshouldersupper backchestwristsarms
Start Chair Stretching

Full Office Relaxation

All eight seated stretches with longer holds and calm rests in between.

10min
  • Exercise illustrationSeated Neck Side Stretch
  • Exercise illustrationSeated Shoulder Rolls
  • Exercise illustrationSeated Upper Back Stretch
  • Exercise illustrationSeated Spinal Twist
  • Exercise illustrationSeated Chest Opener
  • Exercise illustrationSeated Wrist and Finger Stretch
  • Exercise illustrationSeated Side Stretch
  • Exercise illustrationSeated Ankle Pumps
Estimated time
10 min · 8 seated stretches
Targets
neckshouldersupper backlower backcorechestwristsarmsanklescalves
Start Chair Stretching

Before you start

  • Use a stable chair — lock the wheels or sit still if it rolls.
  • Sit near the front with both feet flat on the floor.
  • Place your camera at about arm's length so your head, shoulders and arms are visible.

Stretch gently

  • Move slowly and stay within a comfortable range. Never force a stretch.
  • Stop if you feel pain, dizziness, numbness or discomfort.
  • This is a wellness guide, not medical advice. It does not assess posture or health conditions.

All seated exercises

Pick any stretch to practise it on its own.

Exercise illustration

Seated Neck Side Stretch

45 sec

Ease neck tension from screen time without getting up.

AI hold trackingneckshoulders
Exercise illustration

Seated Shoulder Rolls

45 sec

Loosen stiff shoulders with slow backward circles.

AI rep countingshouldersupper back
Exercise illustration

Seated Upper Back Stretch

45 sec

Reach forward and round your upper back to release tight shoulder blades.

AI hold trackingupper backshoulders
Exercise illustration

Seated Spinal Twist

45 sec

A gentle seated rotation to relieve stiffness from long hours of sitting.

AI hold trackingupper backlower back
Exercise illustration

Seated Chest Opener

45 sec

Open your chest and shoulders to counter a hunched desk posture.

Guided timerchestshoulders
Exercise illustration

Seated Wrist and Finger Stretch

43 sec

Relieve typing and mouse tension in your wrists, hands and forearms.

Guided timerwristsarms
Exercise illustration

Seated Side Stretch

45 sec

Lengthen the sides of your body with a gentle overhead reach.

AI hold trackingcoreshoulders
Exercise illustration

Seated Ankle Pumps

51 sec

Get your circulation moving with gentle toe and heel raises.

Guided timeranklescalves