Chin Tucks
Sit tall, eyes level. Draw your chin straight back, as if making a double chin. Hold 3 seconds, release, and repeat slowly.
Classical Osteopathy Centre
The 5-Minute Desk Reset
Neck tight, shoulders up by your ears, back stiff by mid-afternoon? Run this five-minute routine right at your desk — eight gentle movements, guided by the timer. No equipment, no getting on the floor. Bookmark it and come back every workday.
5:00
Ready when you are
Your five minutes
Press start and follow along — the timer moves you from one movement to the next. Move gently, breathe normally, and stop anything that hurts.
Done — nicely done. Notice how your neck and shoulders feel now compared to five minutes ago.
Move gently and stay in a comfortable range. Stop if you feel sharp pain, dizziness, or numbness or tingling in an arm or hand. These movements may help ease everyday desk tension; they are not a diagnosis or a treatment, and they do not replace individual advice.
The routine, step by step
Prefer to go at your own pace? Here is the whole routine — about five minutes in total.
Neck Stretch — Right
Let your right ear drop toward your right shoulder until you feel a gentle stretch along the left side of your neck. Keep the left shoulder down.
Neck Stretch — Left
Now the other side: left ear toward your left shoulder, right shoulder kept down. Breathe slowly and let the stretch soften.
Shoulder Rolls & Chest Opener
Roll both shoulders in big, slow circles — five each way. Then clasp your hands behind your back, open your chest and take a few deep breaths.
Seated Twist — Right
Feet flat on the floor. Turn your chest to the right and hold the back of your chair. Keep your hips facing forward and breathe into the twist.
Seated Twist — Left
Turn to the left the same way. Move only as far as feels comfortable — the stretch should stay gentle.
Wrist & Forearm Stretch
Extend one arm in front of you, palm up, and gently draw the fingers down with the other hand. Switch arms halfway through.
Stand & Extend
Stand up. Place your hands on your lower back and lean back gently for a few seconds. If you can, take a short walk to finish.
When a reset is not enough
A five-minute reset may help with the everyday stiffness that builds up at a desk. It is worth getting checked in person if the same neck or back pain keeps coming back week after week, if pain travels into an arm or a leg, or if headaches have become a regular part of your week. Those are early warning bells, not things to push through.
Read more about neck pain andback pain, try our freeposture check, or book a visit — we are in downtown Oakville, a short walk from most offices.