10-Minute Desk Reset

Gentle reminder: This is general movement information, not medical advice. If you have pain, numbness, tingling, a recent injury, or a health condition, check with a doctor or physiotherapist first. Move slowly and never stretch into sharp pain.

How to Use This Guide

Do all six stretches in order for a full 10-minute reset, or pick one or two whenever you feel stiff. Each stretch includes a "What the photo shows" description so you can picture the position, followed by step-by-step instructions. Breathe slowly throughout. Aim for a gentle stretch at about 3–5 out of 10 intensity.

Before you start: scoot to the front half of your chair, feet flat on the floor, hip-width apart. If your chair has wheels, lock them or brace your feet so it won't roll.

1. Seated Cat-Cow (1.5 minutes)

What the photo shows: A person sitting near the edge of an office chair, hands resting on their knees. In the first frame their chest is lifted and their back gently arched, eyes looking slightly upward. In the second frame their back is rounded, chin tucked toward the chest, shoulders curled forward.

Step by step:

1. Rest your hands on your knees or thighs.

2. Inhale: lift your chest forward and up, roll your shoulders back, and let your lower back arch slightly.

3. Exhale: round your spine, tuck your chin, and gently pull your belly in.

4. Move slowly with your breath for 8–10 rounds.

Why it helps: wakes up your whole spine after long periods of stillness.

2. Seated Twist (1.5 minutes)

What the photo shows: The person sits tall facing forward, but their upper body is turned to the right. Their left hand rests on the outside of their right knee and their right hand holds the back of the chair. Their head follows the turn, looking over the right shoulder.

Step by step:

1. Sit tall and inhale to lengthen your spine.

2. Exhale and turn your chest to the right. Place your left hand on your right knee and your right hand on the chair back or seat.

3. Hold for 3–5 slow breaths, growing taller on each inhale and turning a little more on each exhale, without forcing.

4. Return to center and repeat on the left side.

Why it helps: restores rotation in your upper and middle back.

3. Seated Figure-Four (2 minutes)

What the photo shows: The person sits upright with their right ankle crossed over their left thigh, just above the knee, so the right knee points out to the side. Their hands rest lightly on the right shin and they are leaning slightly forward from the hips with a long, flat back.

Step by step:

1. Cross your right ankle over your left thigh. Flex your right foot to protect the knee.

2. Sit tall. If you already feel a stretch in your right hip or glute, stay here.

3. For more, hinge forward from your hips with a flat back.

4. Hold for 5–8 breaths, then switch sides.

Why it helps: releases the outer hip and glutes, which often feel tight after sitting.

Easier option: if crossing your ankle is uncomfortable, place your ankle lower on your shin, or skip the forward lean.

4. Chest Opener With Clasped Hands (1.5 minutes)

What the photo shows: The person sits tall, away from the chair back, with hands clasped behind them near the lower back. Their arms are straight, shoulders pulled back and down, chest lifted, and gaze forward.

Step by step:

1. Move forward on your chair so your back is free.

2. Interlace your fingers behind you (or hold a towel or the chair back if your hands don't reach).

3. Straighten your arms gently and draw your shoulder blades together and down.

4. Lift your chest slightly. Keep your chin level, not jutting forward.

5. Hold for 5 breaths, release, and repeat twice.

Why it helps: opens the front of the shoulders and chest after leaning toward a screen.

5. Neck Side Stretch and Chin Tuck (1.5 minutes)

What the photo shows: Two frames. In the first, the person sits tall with their right ear tilted toward the right shoulder, their right hand resting lightly on the top of their head and their left hand holding the seat of the chair. In the second, they look straight ahead with the chin gently drawn back, creating a slight double chin.

Step by step:

1. Hold the edge of your seat with your left hand to anchor your left shoulder down.

2. Tilt your right ear toward your right shoulder. Rest your right hand on your head only for its weight, with no pulling.

3. Hold for 4–5 breaths, then switch sides.

4. Finish with 8 chin tucks: glide your chin straight back, hold for 2 seconds, release.

Why it helps: eases tension in the sides of your neck and counters forward head posture.

6. Wrist and Forearm Stretch (2 minutes)

What the photo shows: The person holds their right arm straight out in front at shoulder height, palm facing up, while their left hand gently pulls the right fingers back toward the body. A second frame shows the palm facing down with the left hand gently pressing the back of the right hand toward the body.

Step by step:

1. Extend your right arm, palm up. Gently draw your fingers back with your left hand. Hold 20–30 seconds.

2. Turn your palm down. Gently press the back of your hand so your fingers point down. Hold 20–30 seconds.

3. Switch arms.

4. Finish with 10 slow wrist circles in each direction and 10 finger spreads.

Why it helps: relieves forearms and wrists that work hard at the keyboard and mouse.

Your Desk Reset at a Glance

Three Tips to Make It a Habit

1. Link it to a moment: after your first meeting, after lunch, or when you close your laptop.

2. Set a reminder: a calendar block named "Desk reset" works.

3. Add movement breaks: stand up and walk for a minute every hour. The best posture is your next one.

Sample product from a Fora-made demo creator page. General movement information only.