MoveCue

Desk Break

This routine gently mobilizes the areas most affected by sitting at a desk — neck, shoulders, chest, wrists, hips, calves. It's a starting point — once you add it to MoveCue, you can adjust the timing, swap stretches, or change anything to fit your body.

6 exercises ~15 min Mat

By MoveCue Team

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The exercises

Tap any exercise to see the movement.

Illustrated movement guide: Standing Neck Side Stretch

Standing Neck Side Stretch

NeckNo equipment
SETUP

Stand tall with your feet hip-width apart and your shoulders relaxed down, away from your ears. Let your arms rest by your sides.

MOVEMENT
  1. Inhale — lengthen through the crown of your head.
  2. Exhale — gently lower your right ear toward your right shoulder. Let the weight of your head do the work. Hold for the prescribed duration, breathing steadily.
  3. Inhale to return to center, then repeat to the left.
FORM CUES
  • Keep both shoulders settled down; the lifted shoulder shouldn't rise toward your ear.
  • Don't push the stretch with your hand — gravity is enough.
  • Keep your jaw and tongue soft; a clenched jaw tightens the neck.
TARGETS
NeckShouldersUpper traps

Illustrated movement guide: Cross-Body Shoulder Stretch

Cross-Body Shoulder Stretch

ShouldersNo equipment
SETUP

Stand tall with your feet hip-width apart. Reach your right arm straight across the front of your chest at shoulder height.

MOVEMENT
  1. Inhale — bring your left hand to the back of your right upper arm, just above the elbow.
  2. Exhale — gently draw your right arm closer to your chest with your left hand. Hold for the prescribed duration, breathing steadily.
  3. Release and switch sides.
FORM CUES
  • Keep both shoulders pulled down away from your ears.
  • Pull the arm across, not up — the line stays at chest height.
  • Keep your chest open and your collarbones broad; don't round forward.
TARGETS
ShouldersUpper backDeltoids

Illustrated movement guide: Doorway Chest Stretch

Doorway Chest Stretch

ChestShouldersDoorway
SETUP

Stand in an open doorway with your feet in a short split stance, one foot slightly forward. Bend your right elbow to about 90 degrees and rest your forearm flat against the door frame, with the elbow at roughly shoulder height.

MOVEMENT
  1. Inhale — lengthen through your spine and settle your right shoulder down, away from your ear.
  2. Exhale — gently shift your weight onto your front foot, letting your chest turn away from the frame until you feel a stretch across the front of your right shoulder and chest. Hold for the prescribed duration, breathing steadily.
  3. Release and switch sides.
FORM CUES
  • Keep your forearm flat against the frame and your shoulder settled down, not shrugged up.
  • Turn your chest away gently — a small rotation is enough to open the front of the shoulder.
  • Raise or lower your elbow on the frame to shift where you feel the stretch.
TARGETS
ChestShouldersBiceps

Illustrated movement guide: Wrist Flexor Stretch

Wrist Flexor Stretch

ArmsNo equipment
SETUP

Sit or stand tall and extend your right arm forward at shoulder height with the palm facing up. Keep the elbow straight without locking it.

MOVEMENT
  1. Inhale — spread the fingers of your right hand.
  2. Exhale — use your left hand to gently draw your right fingers down and back toward the floor until you feel a stretch along the inside of your forearm. Hold for the prescribed duration, breathing steadily.
  3. Release and switch sides.
FORM CUES
  • Keep your arm straight but avoid locking the elbow.
  • Draw the fingers back gently; the forearm responds to a light, sustained stretch.
  • Let your shoulders stay down, away from your ears.
TARGETS
ForearmsWrists

Illustrated movement guide: Couch Stretch

Couch Stretch

HipsThighsChair / Bench
SETUP

Kneel in front of a chair or bench with your back to it. Bring your right shin up against the seat so the top of your right foot rests on it and your right knee stays on the floor. Step your left foot forward into a half-kneeling position, knee over ankle.

MOVEMENT
  1. Inhale — bring your hands to your left thigh or your hips and lift your spine tall.
  2. Exhale — draw your tailbone down and ease your hips back toward the chair until you feel a stretch along the front of your right thigh and hip. Hold for the prescribed duration, breathing steadily.
  3. Lower down and switch sides.
FORM CUES
  • Keep your torso upright and your tailbone drawing down to keep your lower back long.
  • Ease into the shape gradually — the front-thigh stretch here can feel strong.
  • Start with your back knee farther from the chair and move it closer as the position opens.
TARGETS
QuadricepsHip FlexorsHips

Illustrated movement guide: Standing Calf Stretch

Standing Calf Stretch

CalvesWall
SETUP

Stand facing a wall about an arm's length away. Place your palms on the wall at shoulder height. Step your right foot back, keeping the back leg straight and the back heel pressed into the floor. Bend your front knee.

MOVEMENT
  1. Inhale — lengthen your spine.
  2. Exhale — gently lean your hips toward the wall, keeping the back heel grounded. Hold for the prescribed duration, breathing steadily.
  3. Release and switch sides.
FORM CUES
  • Keep the back leg straight and the back heel rooted to the floor.
  • Both feet point forward; the back foot doesn't turn out.
  • To target the lower calf, bend the back knee slightly while keeping the heel down.
TARGETS
CalvesAchillesAnklesSoleus

Good to know

Can I edit the Desk Break routine after adding it?

Yes. The routine opens in MoveCue as an editable workout, so you can change exercises, timing, sets, sides, rest, equipment, and weights.

What equipment do I need for Desk Break?

Desk Break uses Mat. You can still adjust the routine after adding it to the app.

How does this routine run hands-free?

MoveCue imports the routine with its exercise order, work time, rest, sides, and set structure, then uses voice cues while the workout runs.

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QR code that opens Desk Break in MoveCue

Desk Break

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