pHTNESS ORIGINALS / COLLECTION 001 — A gentle desk stretch
Stretching | LV 2 Practice | 6 minutes | Gentle | Chair

A short upper-body sequence after a little easy movement.

OUTCOME
A usable movement routine you can repeat comfortably.

LEVEL FIT
Choose this if the instructions and movements fit your current abilities. Repeating or choosing a lower level is always an option.

BEFORE YOU BEGIN
Walk gently for a few minutes first. Sit on a stable chair with feet supported. Use light tension, breathe normally and avoid bouncing.

1. Shoulder rolls — 5 slow circles each direction
Let your shoulders rise slightly, move back and settle down. Keep circles comfortable.

2. Across-body shoulder stretch — 20–30 seconds each side
Bring one arm gently across your chest. Support above the elbow with the other arm. Keep shoulders relaxed and do not pull into pain.

3. Gentle side reach — 20 seconds each side
Sit tall. Reach one arm overhead only as far as comfortable and lean slightly to the other side. Keep both hips supported.

4. Forearm stretch — 15–20 seconds each side
Extend one arm with a soft elbow, palm down. Gently guide the hand downward with the other hand. Use very little pressure.

5. Reset — 30 seconds
Relax your arms, breathe easily and adjust your workstation before returning.

MAKE IT WORK FOR YOU
Skip overhead reaching if it bothers your shoulder. These stretches do not treat neck, nerve or repetitive-strain conditions.

SUITABILITY
General movement guidance for adults, not rehabilitation or an individualized exercise prescription. Stop for pain, dizziness or unusual breathlessness. Seek urgent care for chest pain or fainting. If you have an injury, a condition affecting exercise, or are pregnant or postpartum, get guidance suited to you.

SOURCE & REVIEW
Original, AI-assisted general template; not individually clinically or professionally reviewed. Sources support general principles, not endorsement of this plan.
Mayo Clinic · Stretching fundamentals
https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931
Prepared September 20, 2026.