Tea break stretch roulette

Spin the wheel for a few gentle stretches to do while the kettle boils, to break up time sitting down.

Your details

Tea break
Where
Spin number

5 minute tea break stretch

4 stretches

spin 1, in your chair

  • 1Chest stretch: hands behind your head, elbows back, 10 seconds
  • 2Ankle circles: 10 each way, each foot
  • 3Hip march: lift each knee 10 times
  • 4Shoulder shrugs: lift, hold, drop, 10 times

Stretch gently to the point of mild tension, never pain, and breathe normally. Moves are adapted from the NHS sitting and flexibility exercises.

Stop if a stretch hurts. See a GP or physiotherapist about pain that lasts or comes back.

How it works

5 minutes in your chair, spin 1

Spin 1 gives 4 stretches: a chest stretch, ankle circles, hip marches and shoulder shrugs. Change the spin number for a new set.

Stretch gently

NHS tips

  • Move slowly and never bounce
  • Stretch to mild tension, not pain
  • Breathe normally throughout

Why break up sitting

Good for your back and mood

Long spells of sitting are linked with poorer health. A tea break stretch is an easy way to move every half hour or so.

Read with care

What this cannot tell you

  • Treat painSee a GP or physio for ongoing pain.
  • See your postureSit tall and comfy.
  • Make the teaSadly.

Questions

Common questions

What stretches can I do at my desk?

Chest stretches, neck turns, shoulder shrugs, ankle circles and seated twists.

How long should I hold a stretch?

About 10 to 30 seconds, gently.

How often should I break up sitting?

Every 30 to 60 minutes is a good aim.

Is stretching safe with back pain?

Gentle movement usually helps; stop if it hurts more and see a GP or physio.

Sources

Last checked 21 October 2026. Spotted something wrong? Tell us and we will fix it.

Look after yourself

Stop if anything hurts. See a GP or physiotherapist about pain that lasts or keeps coming back, and call NHS 111 if you are unsure.

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