The 4-Minute Screen Break for Eyes, Wrists and Neck

Issue 10 of the Desk Mobility Brief. This week's theme stays with short guided stretches for desk and WFH days — five to fifteen minutes, calm and spoken, including offline. Today's focus is the trio that tires first on screen days: eyes, wrists and neck.

1. Far focus (45 seconds). Look across the room for 20 seconds, soft blinks for 10, then repeat once.

2. Wrist flexor and extensor (1 minute 30 seconds). Palm up, gently pull fingers back 20 seconds; palm down 20 seconds. Switch hands.

3. Neck side bend (1 minute). Tip each ear toward the matching shoulder for 20 seconds. Soft shoulders.

4. Shoulder rolls (45 seconds). Eight rolls back, eight forward.

Looking ahead

Put a four-minute screen break on the calendar once in the morning and once in the afternoon. Short and repeatable beats a long session you skip.

Safety note

Stay comfortable. 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 spoken timer for routines like this, try Flexor App for stretching — it works offline too.

See you next issue,

Flexor Labs