A 90-second desk stretch routine for your neck, shoulders and eyes
This 90-second desk routine works through five areas that tighten during screen work: eyes (look 6 metres away), shoulders (shrug and drop), neck (ear toward shoulder), jaw (unclench) and breath (longer out than in). You can do it seated, without anyone noticing.
How to do it, step by step
- Eyes, 20 s: look at something about 6 metres (20 feet) away and let your eyes soften.
- Shoulders, 15 s: lift your shoulders to your ears, then drop them. Repeat 3 times.
- Neck, 20 s: tilt one ear toward your shoulder for 10 seconds, then switch sides.
- Jaw, 15 s: unclench your teeth and rest your tongue on the roof of your mouth.
- Breath, 20 s: take three slow breaths with a longer exhale than inhale.
Why it helps
- Targets the spots that stiffen most during desk work
- No standing, mat or equipment needed
- Pairs well with an hourly break reminder
When to use it at work
- When your neck feels “locked”
- After a long video call
- Every 30–60 minutes of sitting
Frequently asked questions
Is stretching at my desk enough?
It helps, but research suggests regular movement matters too. A Columbia University study found five minutes of walking every 30 minutes offset some effects of prolonged sitting.
How often should I do desk stretches?
Many people aim for a short break every 30–60 minutes. Deskhale lets you choose your own reminder interval.
Sources
Try next
Deskhale shares general wellbeing routines, not medical advice. Stop if anything feels uncomfortable and speak to a professional about ongoing symptoms.