Posture Breaks for Desk Workers

Sitting for hours tightens the hips, compresses the spine, and strains the neck. The solution is not a perfect chair—it is small, frequent movement.

The 2-Minute Reset

1) Neck release

Gently tilt your head to each side for 20 seconds.

2) Chest opener

Clasp your hands behind your back, lift slightly, and breathe for 20 seconds.

3) Hip stretch

Stand up, step one foot back, and stretch the front of the hip for 20 seconds per side.

How Often?

Aim for once every 60–90 minutes. Set a reminder if needed.

Desk Setup Basics

• Screen at eye level
• Feet flat on the floor
• Shoulders relaxed, not raised

Quick Tip

Take a phone call standing to break long sitting blocks.

Why Short Breaks Matter

Small, frequent movement reduces stiffness better than a single long session.

Optional Add-Ons

• Stand and reach overhead for 20 seconds
• March in place for 30 seconds
• Roll your shoulders slowly 10 times