Don’t move.

Without shuffling and shifting in your chair. Take a second to assess how you’re sitting.

How’s your posture? Feel a little tense?

We’re all guilty of it. A few hours into work, you’re sat curled around a cup of coffee, hunched over your laptop, or, if you’re working from home, you’re slouched on the sofa.

The more stressed we get, the busier we are, the worse our posture tends to be.

That’s why, this Mental Health Awareness month, let’s take just five minutes a day to stretch and reset. Who knows – you might even be more productive and feel better able to cope with your workload and the stresses of daily life!


Before getting started…

  1. Take off your shoes, especially if you’re wearing high heels
  2. Close your eyes and concentrate on moving mindfully
  3. Breathe deeply, in through your nose and out through your mouth, throughout these exercises
  4. Keep your body relaxed and don’t rush
  5. Do three to five repetitions of each movement on each side

The routine you need to follow…

Neck Rolls

Let your chin drop down to your chest and circle your neck slowly in one direction, taking the right ear to the right shoulder, then head back, then left ear to left shoulder. Repeat three to five times before switching directions.

Cat-Cow Stretch

Flatten both feet to the floor and place your hands on your knees. Arch your back as you inhale and look up to the ceiling. On the exhale, round your skin and drop your head forward, chin to chest. Repeat 3 -5 times.


Seated Forward Bend

Flatten your feet to the floor and lace your fingers behind your back. Straighten your arms as much as possible behind you and bend forward, hands to the sky. Rest your chest on your thighs and release any tension in your neck.


Wrist and Finger Stretch

Extend your arm in front of you and gently pull your fingers on one hand towards the back of your wrist. Repeat for both hands.



Seated Spinal Twist

Sit on your chair sideways and flatten your feet to the floor. Twist your spine towards the back of the chair to the side of you and hold it with both hands. Hold and then repeat for the other side.

Restorative Pose


We think you might have seen a few of your colleagues doing this one around the office already…

Cross your arms across the desk and lay your forehead on top. Breathe deeply and unwind. Just don’t be tempted to fall asleep!

This blog post is the third in a series in support of Mental Health Awareness month this May.

If you’re struggling with mental ill health, don’t suffer in silence.

Call Samaritans 116 123
Text ‘SHOUT’ to 85258 or ‘YM’ if you’re under 19

Get in touch

Click to connect with the person who can help you best.