A 10-minute stretch for people who sit all day

Long days at a desk can leave your neck, shoulders and hips feeling stiff. The good news: you don’t need a full class to feel better. Ten minutes of gentle movement, done regularly, goes a long way.

Move slowly, breathe steadily and stay within a comfortable range. Nothing should hurt.

The routine

1. Neck release (1 minute). Sit tall. Let your right ear drift toward your right shoulder. Breathe for five slow breaths, then switch sides.
2. Shoulder rolls (1 minute). Roll your shoulders up, back and down ten times, then reverse.
3. Seated twist (2 minutes). Sit sideways on your chair, hold the backrest and gently turn your chest. Five breaths each side.
4. Chest opener (1 minute). Interlace your hands behind your back, or hold a towel, and gently lift your chest.
5. Standing hip stretch (2 minutes). Step one foot back into a small lunge, tuck your tailbone slightly and feel the front of the hip open. Five breaths each side.
6. Forward fold (1 minute). With soft knees, fold forward and let your head hang. Roll up slowly.
7. Walk and breathe (2 minutes). Walk around the room, or to get some water, breathing slowly.

Making it stick

Attach the routine to something you already do — after your morning meeting, or before lunch. Consistency matters more than intensity.

If you have an injury or a health condition, check with your healthcare provider before starting new exercises.