A 5-minute stretch routine you can do at your desk

If you sit for most of the day, a stiff neck and tight hips can feel like part of the job. A few minutes of movement won't undo every hour at a desk, but it's easy to fit in and many people feel better for it.

The routine

Move slowly and breathe normally. Each stretch should feel like a gentle pull, never pain.

1. Shoulder rolls, 30 seconds: roll both shoulders backwards in slow circles.
2. Neck side stretch, 30 seconds each side: lower one ear towards your shoulder without lifting the other shoulder.
3. Overhead reach, 30 seconds: link your fingers, press your palms towards the ceiling and sit tall.
4. Seated twist, 30 seconds each side: sit tall, then turn gently from the middle of your back, with one hand on the back of the chair.
5. Chest opener, 30 seconds: stand, clasp your hands behind you and gently draw your shoulders back.
6. Standing hip stretch, 30 seconds each side: take a small step back into a short lunge, tuck your hips under and hold on to the desk for balance.

Making it stick

• Link it to something you already do, such as waiting for the kettle or finishing a call.
• Set one or two reminders a day rather than trying to do it every hour.
• Check your chair isn't on wheels before using it for balance.