Simple spine-healthy exercises for workplace breaks

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Here are quick, safe, and easy spine-friendly exercises you can do at your desk:

Seated Cat-Cow Stretch: Sit tall, arch your back while inhaling, then round it while exhaling. Repeat 10 times to release tension.
Shoulder Blade Squeeze: Sit or stand straight, pull shoulder blades together and down. Hold for 5 seconds, repeat 10 times.
Neck Tilts and Turns: Slowly tilt your head toward each shoulder and rotate gently side to side.
Seated Forward Bend: Lean forward from your hips and let your arms hang down. Hold for 20 seconds.
Standing Back Stretch: Stand and place hands on your lower back. Lean slightly backward to stretch your spine.
Hip Flexor Stretch: Step one foot forward into a light lunge to relieve hip tension from sitting.

These exercises improve circulation, posture, and focus. Repeat every 45–60 minutes for best results.

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