Movement · Desk Stretch

Desk Stretch Break

14 moves · about 8 minutes

Before you begin

A gentle lift, throughout. On every move, lightly draw up through your pelvic floor — a soft lift from the base, never a clench, while you keep breathing. New to it? Start with Pelvic Floor Foundations →

Breathe. One rule runs through every move — inhale to prepare, exhale to release the tension. It’s taught step by step in Pilates for Beginners →; everywhere after, it’s simply understood. Hold the stretches for about 5 slow breaths — that’s at least 30 seconds; if you finish quicker, you’re breathing too fast, so slow it down. For a calming anchor, try Five Finger Breathing: with a fingertip, trace up each finger as you breathe in and down as you breathe out — five fingers, five breaths.

Warm-Up

Slow Neck Rolls

8–10 reps

Move 1 →

Roll the Shoulders Back

8–10 reps

Move 2 →

The Work

Open the Chest — Hands Behind

Hold 30–45 sec

Move 3 →

Seated Spinal Twist

Hold 30–45 sec

Move 4 →

Seated Figure-Four

Hold 30–45 sec each side

Move 5 →

Reach Both Arms Overhead

Hold 30–45 sec each side

Move 6 →

Wrist Nerve Stretch

Hold 30–45 sec

Move 7 →

Wrist Circles

8–10 reps

Move 8 →

Look Far From the Screen

8–10 reps

Move 9 →

Hip-Flexor Lunge

Hold 30–45 sec each side

Move 10 →

Forward Fold

Hold 30–45 sec

Move 11 →

Calf Stretch at the Wall

Hold 30–45 sec each side

Move 12 →

Cool-Down

March in Place

8–10 reps

Move 13 →

Roll Down & Up the Spine

8–10 reps

Move 14 →

Desk Stretch Break

Warm-Up

1. Slow Neck Rolls · 8–10 reps— Slow and smooth — never force the roll back.

2. Roll the Shoulders Back · 8–10 reps— Finish with the shoulder blades gliding down.

The Work

3. Open the Chest — Hands Behind · Hold 30–45 sec— Open across the collarbones, not by arching the low back.

4. Seated Spinal Twist · Hold 30–45 sec— Lengthen up first, then twist — don’t collapse.

5. Seated Figure-Four · Hold 30–45 sec each side— Sit tall and hinge from the hips — don’t round the back.

6. Reach Both Arms Overhead · Hold 30–45 sec each side— Grow taller with every inhale.

7. Wrist Nerve Stretch · Hold 30–45 sec— Gentle and slow — this nerve line runs all the way up to your neck.

8. Wrist Circles · 8–10 reps— Small, smooth circles — no forcing.

9. Look Far From the Screen · 8–10 reps— Twenty seconds of distance rests the eyes.

10. Hip-Flexor Lunge · Hold 30–45 sec each side— Tuck the pelvis to feel the front hip release.

11. Forward Fold · Hold 30–45 sec— Soft knees keep it easy on the low back.

12. Calf Stretch at the Wall · Hold 30–45 sec each side— Heel down, back leg long.

Cool-Down

13. March in Place · 8–10 reps— Easy rhythm — just get the blood moving.

14. Roll Down & Up the Spine · 8–10 reps— One vertebra at a time, down and up.

The Way · by Gina Santangelo · ginasantangelo.com · Learn each move at ginasantangelo.com/movement