Gentle Range

Free tool

A free 5-minute desk stretch timer

Press start and this desk stretch timer talks you through nine gentle moves in your chair, one at a time. Each move gets a short cue and its own countdown, and you can pause or skip whenever you like.

Nothing to sign up for. Nothing leaves this page. Move gently and stop if anything hurts.

A woman sits tall on a wooden stool by her desk with her hands clasped behind her lower back in a gentle seated chest opener, a small hourglass on the desk

Ready when you are

Sit near the front of your chair

Feet flat on the floor, shoulders easy. Each move is small. Go only as far as feels comfortable.

Total 5:00

The nine moves

    These moves and cues come from the free routines in the Gentle Range app. Read what each one should feel like in our guide to desk stretches for a stiff back.

    Fancy something else? Try a morning stretch routine for beginners, some neck and shoulder stretches for screen tension, or chair stretches for older adults. Or browse all stretching guides.

    This is general wellness information, not medical advice. If you have an injury or a health condition, check with a doctor or physiotherapist before stretching.