3-Minute Desk Stretch Routine for People Who Sit All Day

Tight hips, stiff neck, and that weird shoulder thing? Same. Here’s the exact 3-minute stretch sequence I do multiple times a day — no mat, no changing clothes, no getting weird looks (mostly).

1. Seated Cat-Cow (30 seconds)

   • Hands on knees

   • Inhale: arch your back, lift chest, look up

   • Exhale: round spine, drop chin to chest

   • Flow with your breath

2. Neck Rolls + Shoulder Shrugs (45 seconds)

   • Drop right ear to right shoulder, roll chin to chest → left shoulder (slowly!)

   • Then big shoulder circles backward 5x, forward 5x

3. Seated Figure-4 Hip Opener (45 seconds each side)

   • Cross right ankle over left thigh

   • Gently press right knee down while sitting tall

   • Flex the foot to protect the knee

   • Breathe and lean forward slightly if you want more

4. Standing Forward Fold with Chest Opener (60 seconds)

   • Stand up, interlace hands behind back

   • Fold forward, letting arms fall over head

   • Shake head “yes” and “no” to release neck tension

Do this every couple of hours and thank me when you’re not waddling like a 90-year-old at 5 p.m.

Which one are you trying first? Let me know in the comments — I read every single one.

Stay kind to your mind and body, [Your Name] www.mindbodybites.org