A five-minute stretch break
A short routine for your hands, shoulders and neck that you can do from your chair between tasks.
The Naeesh team · September 27, 2026 · 1 min read
Long hours at a screen tighten your forearms, shoulders and neck. Five minutes of gentle stretching is enough to ease it.
- Wrist up, then wrist down stretch, for each hand.
- Finger-tip touches with your thumb, one finger at a time.
- Cross-body shoulder stretch, for each arm.
- Chin to chest for the back of your neck.
- Chair twist to each side.
Hold each stretch for 20 seconds and breathe calmly, and remember to switch hands or arms. You should feel a comfortable stretch, not pain.
Stop any exercise that causes sharp pain, numbness or tingling, and contact a physical therapist.
You'll find these exercises in Naeesh's stretch-break routine: the player shows each movement, counts the hold, and reminds you to switch sides.
This content is educational and does not replace an assessment by a physical therapist. Talk to your therapist before starting any exercise program.