Movement · Desk Stretch
Desk Stretch Break
Begin the practice →
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. 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
The Work
Open the Chest — Hands Behind
Move 3 →Seated Spinal Twist
Move 4 →Seated Figure-Four
Move 5 →Reach Both Arms Overhead
Move 6 →Wrist Nerve Stretch
Move 7 →Wrist Circles
Move 8 →Look Far From the Screen
Move 9 →Hip-Flexor Lunge
Move 10 →Forward Fold
Move 11 →Calf Stretch at the Wall
Move 12 →Cool-Down
Desk Stretch Break
Warm-Up
1. Slow Neck Rolls — Slow and smooth — never force the roll back.
2. Roll the Shoulders Back — Finish with the shoulder blades gliding down.
The Work
3. Open the Chest — Hands Behind — Open across the collarbones, not by arching the low back.
4. Seated Spinal Twist — Lengthen up first, then twist — don’t collapse.
5. Seated Figure-Four — Sit tall and hinge from the hips — don’t round the back.
6. Reach Both Arms Overhead — Grow taller with every inhale.
7. Wrist Nerve Stretch — Gentle and slow — this nerve line runs all the way up to your neck.
8. Wrist Circles — Small, smooth circles — no forcing.
9. Look Far From the Screen — Twenty seconds of distance rests the eyes.
10. Hip-Flexor Lunge — Tuck the pelvis to feel the front hip release.
11. Forward Fold — Soft knees keep it easy on the low back.
12. Calf Stretch at the Wall — Heel down, back leg long.
Cool-Down
13. March in Place — Easy rhythm — just get the blood moving.
14. Roll Down & Up the Spine — One vertebra at a time, down and up.
The Way · by Gina Santangelo · ginasantangelo.com · Learn each move at ginasantangelo.com/movement