Office Movement Routines

1

Neck Rolls

Slowly roll your head in a circular motion, first clockwise, then counterclockwise. Keep movements gentle and controlled. Repeat 3-5 times in each direction.

2

Shoulder Shrugs

Raise your shoulders up toward your ears, hold for 2-3 seconds, then release. This can help ease tension that builds up during typing. Repeat 5-8 times.

3

Seated Spinal Twist

While seated, place your right hand on the back of your chair and gently twist your torso to the right. Hold for 15-20 seconds, then repeat on the left side.

4

Wrist Circles

Extend your arms and rotate your wrists in circles. This is especially helpful for those who type frequently. Rotate 10 times in each direction.

5

Seated Cat-Cow

Sitting on the edge of your chair, arch your back and look up (cow), then round your spine and tuck your chin (cat). Flow between these positions 5-8 times.

Set Reminders

Use your phone or computer to set hourly reminders. When the reminder goes off, take a moment to notice your current posture and make any adjustments.

Screen Position

Keep your screen at eye level so you do not need to tilt your head up or down. The top of your monitor should be at or slightly below eye level.

Chair Support

Use the backrest of your chair. Sitting without back support puts extra strain on your spine. Let the chair do some of the work.

Feet Position

Keep your feet flat on the floor or on a footrest. Avoid crossing your legs for extended periods as this can affect circulation and alignment.

Elbow Angle

Position your keyboard so your elbows are bent at approximately 90 degrees. Your forearms should be roughly parallel to the floor.

Eye Rest

Follow the 20-20-20 rule: every 20 minutes, look at something 20 feet away for 20 seconds. This may help reduce eye strain from screen work.

Start Small

Begin with just one or two stretches. Consistency matters more than duration. Even a 30-second break can be valuable when done regularly.

Habit Stacking

Connect movement to existing habits. For example, do a stretch every time you refill your water or before each meeting starts.

Gradual Progress

Add one new movement each week as previous ones become natural. Build your routine gradually without overwhelming yourself.

All materials and practices presented are educational and informational in nature, aimed at supporting general well-being. They do not constitute medical diagnosis, treatment, or recommendation. Before applying any practice, especially if you have chronic conditions, please consult with a physician.