Notes on moving well
Sitting all day? A two minute routine for your neck and back
You do not need a special chair. You need to move more often. This routine takes two minutes and you can do it at your desk.
- Shoulder rolls: Roll your shoulders up, back and down, eight times.
- Chin tuck: Draw your chin straight back and hold for three breaths, five times.
- Stand and reach: Stand up, reach both arms overhead and breathe in. Lower slowly.
- Walk to the door and back.
Do it every hour. Set a phone reminder. Raise your screen so the top of it is level with your eyes, and keep your feet flat on the floor.
When to get checked
Pain that stays for weeks, tingling in your hands, or headaches that are getting worse.
This page is for general information and is not a substitute for personal medical advice.
