Introduction
Spending hours at your desk? Your spine is paying the price. This 5-minute routine will realign your posture and refresh your focus—no mat required.
The Routine
Seated Spine Twist (1 min)
Sit tall, place right hand on left knee, twist gently. Hold 30 seconds each side. Releases tension, improves mobility.
Shoulder Blade Squeeze (1 min)
Roll shoulders back, squeeze shoulder blades together. Hold 5 seconds, release. Repeat 10 times. Counteracts forward slouch.
Neck Releases (1 min)
Gently tilt ear to shoulder, hold 20 seconds each side. Then slowly roll chin to chest. Eases tech neck.
Seated Cat-Cow (1 min)
Hands on knees. Arch back (inhale), round spine (exhale). Repeat 10 times. Mobilizes entire spine.
Standing Side Stretch (1 min)
Stand, reach arms overhead, lean right then left. Hold 30 seconds each. Opens ribcage, deepens breathing.
The Impact
Set a timer for every 2 hours. Five minutes now prevents hours of pain later. Your focus will thank you.
Ready for deeper wellness? Book a session with Spine Align and transform your workday.
