Whether you’re a summer student working through online courses or an employee holding down the fort while others are on summer vacation, July usually means more screen time.  

It’s a cruel irony of the season. The weather outside is great, but your back, neck and hips are locked in at 90-degree angles while you stare at emails or lecture slides. 

No need for a 1-hour workout to undo the “computer slouch”. If you have 5 minutes between tasks, try this zero-equipment, desk-friendly mobility routine to get moving and relieve some tension 

The Desk Pec Stretch (Target: Chest and Shoulders) 

1. Stand up, place both hands on your desk or the back of your chair. Take a few steps back and place your feet shoulder width apart.  

2. Push your hips back, bend at the knees slightly, and bring your chest towards the floor. 

3. Take 5 deep breaths in and slowly exhale each. 
4. Feel your chest and upper back open up. 

The Seated Figure-4 (Target: Hips, Glutes and Lower back) 

1. Sit at the edge of your chair. Take 1 ankle and lay it on the opposite knee, creating a “4” shape.  

2. Keep your back straight, and gently hinge forward from the hips, bringing your chest closer to your elevated knee. 

3. Hold for 30 seconds and repeat on the other side. 
4. You should feel a stretch in the side of your glutes 

The Seated overhead reach and side bend (Target: Ribs and Spine) 

1. Interlace your fingers and reach your arms straight up, towards the ceiling, palms facing up.  

2. Take a deep breath in and on the exhale, lean to 1 side. Inhale back to center and exhale to the other side 
3. Do this for about 1 minute total.  

Staying active during the summer doesn’t always require a gym bag and sweat session. Sometimes, wellness is just about giving your body a 5-minute break from the desk chair. Set an alarm today for a convenient time and try these stretches; your posture will thank you later!