ReliefFlow
AT YOUR DESK

Desk stretches without leaving your chair

You do not need a mat, gym clothes or a spare room to take a stretch break at work. These routines stay in your chair or beside your desk, and they fit between meetings.

Start with a free 5-minute stretch

Free first, no account needed. Then At Your Desk (5 min, guided by voice) and every routine with a 7-day free trial: card required, nothing charged before day 8.

Choose a focus, then follow the guideIllustrative guided session with a movement drawing, a countdown timer and voice cues. Pause or skip any movement. This illustration is not exercise instruction.Your time. Your pace.Choose a focus + session length0:30A clear drawingA gentle timerVoice cuesPauseSkip
Illustrative session. Move gently; stop if it hurts.

Good for

  • Back-to-back video calls
  • A slump in the middle of the afternoon
  • Working from a laptop on the couch or kitchen table
  • Long study sessions

Why a few slow minutes can help

Sitting in one position for a long stretch is the most common reason people feel stiff by the end of the day. Workstation guidance from occupational safety agencies recommends short, regular breaks to stand, stretch and change posture.

A two-minute break every hour or so is easier to keep than one long session. ReliefFlow keeps every movement seated or standing beside the desk, so you can go straight back to work.

THE ROUTINE · 5 MIN

At Your Desk

A full reset without leaving your chair.

  • 5 minutes
  • 4 movements
  • Chair
  • Chair, Floor
Start with a free 5-minute stretch
  1. Drawing of seated figure-four

    Seated figure-four

    45 s each side · Chair

    Keep your chest lifted. Hinge forward a little from your hips until you feel mild tension in your outer hip.

    Easier: Stay upright without leaning. If crossing your leg hurts, skip this stretch.

  2. Drawing of gentle neck tilt

    Gentle neck tilt

    45 s each side · Chair

    Tip your left ear slightly toward your left shoulder, keeping your eyes forward and shoulders relaxed.

    Easier: Use a barely noticeable tilt. Stop if you feel dizzy or symptoms travel into your arm.

  3. Drawing of seated side reach

    Seated side reach

    30 s each side · Floor

    Rest your left hand beside you and reach your right arm overhead.

    Easier: Keep your arm lower and lean less. A small movement is enough.

  4. Drawing of seated ankle circles

    Seated ankle circles

    30 s each side · Chair

    Draw small, slow circles with your toes, moving at the ankle rather than swinging the whole leg.

    Easier: Keep the heel lightly on the floor and trace a much smaller circle.

Tips for a comfortable session

  • Use a sturdy chair without wheels, or lock them.
  • Set a daily cue for the time you usually start to slump.
  • Uncross your legs and plant both feet before you begin.
ALSO TRY · 2 MIN

Desk Micro-Break

Two minutes, right where you sit.

  • 2 minutes
  • 3 movements
  • Chair
  • Chair
Start with a free 5-minute stretch
  1. Shrug and release30 s
  2. Gentle chin tucks30 s
  3. Seated chair twist30 s each side
ALSO TRY · 15 MIN

Office, No Floor

A full stretch in work clothes: chair, wall and standing only.

  • 15 minutes
  • 12 movements
  • Chair + Wall
  • Chair, Standing, Wall
Start with a free 5-minute stretch
  1. Gentle chin tucks1 min
  2. Easy neck rotation1 min each side
  3. Shrug and release1 min
  4. Wrist flexor stretch1 min each side
  5. Prayer stretch45 s
  6. Wall chest stretch45 s each side
  7. Counter hinge stretch45 s
  8. Standing side bend45 s each side
  9. Standing outer-hip lean45 s each side
  10. Standing hamstring hinge45 s
  11. Wall calf stretch45 s each side
  12. Supported march45 s

Common questions

How long is the At Your Desk routine?

5 minutes and 4 timed movements. Left and right sides get equal time, and a voice guides every change.

Do I need a mat or any equipment?

You need: chair. Setups used: chair, floor. The app can swap floor movements for chair or standing versions.

What does ReliefFlow cost?

Every plan starts with a 7-day free trial. A card is required to start it, and you pay nothing if you cancel before day 8. After that it is $5.99 a month or $49.99 a year, and you can cancel any time from Manage billing.

Is it safe if something already hurts?

ReliefFlow is general wellness guidance, not medical advice. Stop if a movement causes pain or numbness, and talk to a health professional about symptoms that do not ease when you change position. Stop if anything hurts, and talk to a health professional about pain that is sharp, radiating, new or does not ease.