A brief movement break gives you a chance to change position during a long day at a desk. This five-minute routine uses a chair and a little floor space, with no change of clothes required.

Before you begin

Choose a stable chair without wheels and clear nearby cables or bags. Stand only if you feel steady; most of the routine can be done seated. Move gently rather than trying to stretch as far as possible.

Move for five minutes

1. Minute 1: easy marching. Stand beside support and march gently in place. Alternatively, stay seated and lift one foot at a time. Keep the movement small and comfortable.
2. Minute 2: shoulders. Slowly raise and lower the shoulders, then roll them backward. Pause after every few repetitions. Let the arms hang comfortably instead of pulling them behind you.
3. Minute 3: upper-body turns. Sit tall with feet planted and arms crossed loosely over the chest. Turn the rib cage a little to one side, return to center and repeat the other way. Keep your hips facing forward and avoid forcing the movement with your hands.
4. Minute 4: ankles and heels. Seated, alternate lifting the heels and lifting the toes. Move slowly through a range that feels easy. If standing, hold support and try a few small heel raises instead.
5. Minute 5: walk and reset. Take a short walk around the room or continue seated marching. Settle back into your chair with feet supported.

Make the break repeatable

Link a break to something you already do, such as finishing a meeting or refilling water. Vary sitting, standing and walking when practical. There is no need to maintain one rigid posture all day, and this brief routine does not replace regular activity.

Keep expectations realistic

This is a general movement break, not a treatment for persistent neck or back symptoms. If a movement causes tingling, pain or dizziness, stop that movement and seek advice if symptoms continue.

Further reading

• NHS: Strength and flexibility