Desk Break Neck and Shoulders — 20 Min

20-minute beginner flexibility session focused on desk break neck and shoulders. Includes 2 minutes of gentle preparation, 16 minutes of guided mobility and str

Duration

20 min

Difficulty

beginner

Equipment

bodyweight

Muscle groups

forearms, full body, neck, shoulders, triceps, upper back, wrists

Exercises

1. 1. Neck side glide

   1 sets · 2 min total reps

   Sit tall and gently tilt ear toward shoulder without pulling the head. Switch sides. Move gently within a pain-free range; breathe normally.

2. 2. Shoulder circles

   1 sets · 2 min total (both sides combined) reps

   Make slow controlled shoulder circles forward and backward without shrugging. Move gently within a pain-free range; breathe normally. Divide the time equally between sides where relevant; include brief transitions.

3. 3. Cross-body shoulder stretch

   1 sets · 3 min total (both sides combined) reps

   Bring one arm across the chest and support it above the elbow; switch sides. Move gently within a pain-free range; breathe normally. Divide the time equally between sides where relevant; include brief transitions.

4. 4. Overhead triceps stretch

   1 sets · 3 min total (both sides combined) reps

   Bend one elbow overhead and support it lightly with the opposite hand; switch sides. Move gently within a pain-free range; breathe normally. Divide the time equally between sides where relevant; include brief transitions.

5. 5. Seated thoracic rotation

   1 sets · 3 min total (both sides combined) reps

   Sit upright and rotate the rib cage gently without forcing the lower back; switch sides. Move gently within a pain-free range; breathe normally. Divide the time equally between sides where relevant; include brief transitions.

6. 6. Wrist flexor stretch

   1 sets · 3 min total (both sides combined) reps

   Extend an arm palm-up and gently draw fingers back; switch sides. Move gently within a pain-free range; breathe normally. Divide the time equally between sides where relevant; include brief transitions.

7. 7. Wrist extensor stretch

   1 sets · 2 min total (both sides combined) reps

   Extend an arm palm-down and gently flex the wrist with the other hand; switch sides. Move gently within a pain-free range; breathe normally. Divide the time equally between sides where relevant; include brief transitions.

8. 8. Slow nasal breathing

   1 sets · 2 min total reps

   Breathe comfortably and slowly, without breath holds, allowing shoulders to relax. Move gently within a pain-free range; breathe normally.