A 5-Minute Upper Back Reset Between Video Calls
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Back-to-back video calls tend to fix us in one shape: head forward, shoulders rounded, upper back still for an hour at a time. A short reset between calls can help you sit taller and feel less stiff when the next meeting starts. This routine takes about five minutes, needs only your chair, and works well with your camera off. 1. Seated thoracic extension (1 minute). Sit back in a chair whose backrest reaches about the middle of your shoulder blades. Lace your fingers lightly behind your head, keep your elbows soft, and slowly lean your upper back over the top of the backrest. Look slightly upward, pause for two breaths, then return to upright. Repeat five or six times, moving slowly. 2. Seated side bend (1 minute). Sit tall with both feet on the floor. Reach your right arm overhead and lean gently to the left, feeling a stretch along the right side of your ribs and waist. Hold for 30 seconds while breathing into the stretched side, then switch. 3. Doorway or desk-edge chest stretch (1 minute). Stand in a doorway with your forearm on the frame at shoulder height, or place your hand on the edge of a tall desk. Step forward slowly until you feel a gentle opening across the front of the chest and shoulder. Hold for 30 seconds per side. 4. Seated rotation with a long spine (1 minute). Cross your arms over your chest, sit tall, and rotate slowly to the right as you exhale. Return to centre as you inhale, then rotate to the left. Continue for about a minute, keeping the movement smooth and your hips facing forward. 5. Overhead reach and breathe (1 minute). Interlace your fingers, turn the palms up and reach toward the ceiling. Take three slow breaths, lower your arms, and repeat two more times. Fitting it into your day Try one reset after every second call, or set a light reminder for the middle of the morning and the middle of the afternoon. Short, regular breaks are usually easier to keep up than one long session. A quick safety note Move within a comfortable range and keep every stretch mild. Stop if you feel sharp pain, numbness or dizziness, and check with a qualified health professional if you have an existing back or shoulder condition. Flexor App for stretching from Flexor Labs offers short guided routines like this one, with timers and reminders: https://flexor.app — Flexor Labs
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