Seated Stretch Break
Four weeks of ten-minute stretch breaks in your chair, Monday to Friday: neck, back, hips, arms, then everything. Nothing to change into.
- Weeks
- 3 4 weeks · with a trainer
- Days a week
- 5
- Level
- Beginner
- Gear
- A sturdy chair without wheels, and a little space beside it.
The sessions Five days a week
Each session lands on its day in your calendar, with every set written in the event. Tap a movement to see it drawn.
Week 1
Day 1 Neck and Shoulders
- Side Neck Stretch 2 × 20 sec each side
- Chin to Chest Stretch 2 × 20 sec
- Isometric Neck Hold (front and back) 2 × 10 sec each way
- Isometric Neck Hold (sides) 2 × 10 sec each side
- Seated Overhead Reach 2 × 20 sec each side
The neck holds are gentle: press your hand and head together without letting either move.
Day 2 Back
- Chair Lower Back Stretch 2 × 30 sec
- Spinal Stretch 2 × 20 sec each side
- Upper Back Reach 2 × 30 sec
- Seated Overhead Stretch 2 × 30 sec
Sit at the front of the chair, feet flat. Turn from the middle of your back, not the neck.
Day 3 Hips and Legs
- Seated Leg Extension Stretch 2 × 20 sec each side
- Figure-Four Stretch 2 × 30 sec each side
- Ankle Circles 2 × 10 each way
- Standing Hip Flexor Stretch 2 × 20 sec each side
The figure four is seated: ankle over the other knee, lean forward with a long back.
Day 4 Arms and Wrists
- Side Wrist Pull 2 × 20 sec each side
- Overhead Triceps Stretch 2 × 20 sec each side
- Shoulder Stretch 2 × 20 sec each side
- Elbow Circles 2 × 10 each way
For the days of keyboards and phones. Loose hands, slow circles.
Day 5 Everything
- Arm Circles 2 × 10 each way
- Chest Opener 2 × 30 sec
- Looking at Ceiling 2 × 20 sec
- Seated Overhead Reach 2 × 20 sec each side
- Seated Leg Extension Stretch 2 × 20 sec each side
One of everything to end the week. Stand and walk for a minute when it is done.
Week by week
- Week 1 · Introduce
- Week 2 · Build
- Week 3 · Build
- Week 4 · Deload with a trainer
What it trains
Shoulders · Neck · Hamstrings · Middle back · Quadriceps · Abdominals · Calves · Chest · Glutes · Lats · Triceps
Plans like this one
Get all 4 weeks free with a trainer.
Ask your trainer
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