Office Stretch Routine

CARENYX provides general, educational information about mobility, flexibility, and recovery based on published guidelines and peer-reviewed research (see References). It does not replace an individual assessment, diagnosis, or treatment plan from your own doctor or a qualified physiotherapist. If you have a current injury, recent surgery, or a diagnosed joint or spine condition, discuss which stretches and routines are appropriate for you first.

A printable, at-a-glance version of the 10-Minute Office Reset — keep this nearby for a quick reference during a work break.

Neck Mobility

1 minute

Slow ear-to-shoulder tilts, then gentle look-overs each side.

Shoulder Circles

1 minute

Full, smooth circles — both directions.

Thoracic Rotations (standing)

2 minutes

Hips forward, rotate from the upper back only.

Doorway Chest Stretch or Cross-Body Shoulder Stretch

2 minutes

Both sides, gentle tension only.

Kneeling or Standing Hip Flexor Stretch

2 minutes

Both sides, hips forward, torso upright.

Ankle Mobility

2 minutes

Both feet, circles then point/flex.

Reminders

• Pair this with the Hourly Movement Reminders habit for the best results — a single 10-minute reset doesn't offset a full day of otherwise uninterrupted sitting.
• Every movement here works in normal work attire, seated or standing at your desk or in a nearby quiet space.

Back to Mobility Centre

Office Stretch Routine

A printable, at-a-glance version of the 10-Minute Office Reset — keep this nearby for a quick reference during a work break.

Neck Mobility

1 minute

Slow ear-to-shoulder tilts, then gentle look-overs each side.

Shoulder Circles

1 minute

Full, smooth circles — both directions.

Thoracic Rotations (standing)

2 minutes

Hips forward, rotate from the upper back only.

Doorway Chest Stretch or Cross-Body Shoulder Stretch

2 minutes

Both sides, gentle tension only.

Kneeling or Standing Hip Flexor Stretch

2 minutes

Both sides, hips forward, torso upright.

Ankle Mobility

2 minutes

Both feet, circles then point/flex.

Reminders

• Pair this with the Hourly Movement Reminders habit for the best results — a single 10-minute reset doesn't offset a full day of otherwise uninterrupted sitting.
• Every movement here works in normal work attire, seated or standing at your desk or in a nearby quiet space.