The 4-Minute First-Hour Desk Stretch After You Log On

Issue 8 of the Desk Mobility Brief. Monday mornings often mean sitting down and staying there. This short routine is meant for the first hour after you open your laptop — before the calendar fills up.

1. Shoulder rolls (45 seconds). Sit tall and roll both shoulders back slowly eight times, then forward eight times.

2. Seated side bend (1 minute). Reach your right arm overhead and lean gently to the left for 20 seconds. Switch sides. Keep both sit bones on the chair.

3. Seated figure-four (1 minute 30 seconds). Cross your right ankle over your left knee and hinge forward slightly until you feel a stretch in the right hip. Hold for 45 seconds, then switch.

4. Wrist flexor and extensor stretch (45 seconds). Extend one arm, palm up, and gently pull the fingers back for 15 seconds; then palm down for 15 seconds. Switch hands.

Looking ahead this week

If you only have time for one break in the morning, make it this one. Four minutes early often beats a longer stretch when you are already tired.

Safety note

Keep everything mild. Stop for sharp pain, numbness or dizziness, and check with a qualified health professional if you have an existing condition.

If you would like a timer for routines like this, try Flexor App for stretching.

See you next issue,