10-Minute Chair Exercises: Simple Desk Routine to Relieve Stiffness & Improve Posture

In today’s busy world, many of us spend long hours sitting at a desk, leading to stiffness, poor posture, and discomfort. The good news? You can counteract these effects in just 10 minutes with simple yet effective chair exercises—all without leaving your desk!

Whether you're working from home, in an office, or simply looking for a quick movement break, these exercises will help relieve tension, improve posture, and boost circulation.

In this post, we’ll go through a step-by-step guide to each exercise. Plus, if you want to follow along, check out our full 10-minute chair exercise video below:

✔ Desk-friendly: No need for extra space or equipment.

✔ Relieves stiffness: Reduces neck, shoulder, and back tension.

✔ Improves posture: Helps prevent slouching and discomfort.

✔ Time-efficient: Just 10 minutes to feel refreshed and energised.

Why Do Chair Exercises?

The 10-Minute Chair Exercise Routine

(For guided instructions and proper form, watch our 10-minute desk exercise routine video).

Each exercise is designed to improve mobility, flexibility, and posture.

1️⃣ Chin Tuck with Upper Trap Stretch – Relieves neck and upper shoulder tension.
2️⃣ Neck Rotation – Loosens stiff neck muscles and improves range of motion.
3️⃣ Shoulder Circles – Eases shoulder stiffness and improves mobility.
4️⃣ Thoracic Extension & Flexion – Stretches the upper back and encourages better posture.
5️⃣ Chest Openers & Hugs – Expands the chest and counteracts hunching.
6️⃣ Thoracic Rotation – Enhances spinal mobility and relieves tightness.
7️⃣ Thoracic Side Flexion – Stretches the sides of the torso for improved movement.
8️⃣ Pelvic Tilt – Activates the lower back and core for better posture.
9️⃣ Figure 4 Glute Stretch – Relieves hip tightness and improves lower-body mobility.
🔟 Hamstring Stretch – Increases flexibility and reduces lower back strain.

✅ Repetitions:

• Mobility movements: 3x per side, no hold.

• Stretching movements (1, 9 & 10): 2x per side, hold for 10 seconds.

Need Help with Posture or Desk-Related Pain?

If you're struggling with stiffness, poor posture, or discomfort from long hours at a desk, we can help! Book a virtual physiotherapy consultation with The London Physio today. Stay active and pain-free—even while sitting!

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