# Desk-Day Neck, Shoulders, and Hips

A desk-day reset for the areas that get quiet during long work blocks. Move gently and keep the breath easy.

- URL: https://formaroutines.com/routines/desk-day-neck-shoulders-hips/
- Duration: About 5 min
- Admin slug: desk-day-neck-shoulders-hips

## Before you start

Move gently and stop if you feel sharp pain, dizziness, numbness, or symptoms that feel unsafe. This routine is general fitness guidance, not medical care.

## Exercises

### 1. Neck Side Glide

1 set · 25s hold · 10s rest · both sides

Sit tall and glide one ear gently toward the shoulder. Keep the shoulder heavy and avoid pulling on the head.

### 2. Seated Chest Opener

2 sets · 25s hold · 10s rest

Interlace hands behind you or hold the chair sides. Lift the chest softly without flaring the ribs.

### 3. Desk Shoulder CAR

1 set · 5 reps · 10s rest · both sides

Circle one shoulder slowly through a comfortable range. Keep the ribs quiet and the neck relaxed.

### 4. Chair Figure-Four

1 set · 35s hold · 10s rest · both sides

Cross ankle over thigh and sit tall. Lean forward slightly only if the hip wants more stretch.

### 5. Standing Hip Flexor Reach

1 set · 30s hold · 10s rest · both sides

Step one foot back, tuck the pelvis slightly, and reach the same-side arm overhead. Keep it gentle.