Short answer: The single most effective thing against the harm of prolonged sitting is standing up and moving for 3–5 minutes every 45–60 minutes. The break below needs no equipment and can be done standing at your desk.
The five-minute break
- Neck turns (1 min): slowly turn the head side to side, shoulders still.
- Shoulder rolls (1 min): large backward circles.
- Chest opener (1 min): clasp hands behind, open the chest, hold 20 seconds, repeat.
- Hip push (1 min): standing, hands on hips, push the hips forward and lean slightly back.
- March on the spot (1 min): lift the knees slightly.
Do not force painful movements; if pain persists, see a physiotherapist.
Four quick desk adjustments
- Top of the screen at eye level
- Elbows at 90 degrees, shoulders relaxed
- Feet flat on the floor or a footrest
- Lower back supported by the chair
If pain continues
Neck, back or shoulder pain lasting more than two weeks despite breaks and ergonomics needs an assessment. See posture problems or request an appointment.
