Long hours at a desk tighten the neck, shoulders and lower back. This routine takes ten minutes, needs no equipment and works in a small room.

What you will do

  • Neck rolls and shoulder circles to wake up the upper body.
  • A standing side bend and a gentle twist for the spine.
  • Hip openers and a forward fold to release the lower back.

Move slowly, breathe through each stretch and stop if anything hurts. If you have an injury or a medical condition, check with a health professional first.