# 5-Minute Stretch Between Meetings

A tiny reset you can do between calls. It targets the neck, chest, wrists, hips, and calves without needing workout clothes.

- URL: https://forma-web.online/routines/5-minute-meeting-stretch/
- Duration: About 3 min
- Admin slug: five-minute-meeting-stretch

## Before you start

Move gently and stop if you feel sharp pain, dizziness, numbness, or symptoms that feel unsafe. This routine is general fitness guidance, not medical care.

## Exercises

### 1. Shoulder Rolls

1 set · 10 reps

Roll shoulders slowly up, back, and down. Keep the jaw relaxed and make each circle smooth.

#### Steps
- Sit or stand tall.
- Let arms hang relaxed.
- Roll shoulders up toward your ears.
- Move them back and down.
- Repeat smooth circles.

#### Cues
- Slow circles.
- Jaw relaxed.
- Shoulders drop down.

#### Common mistakes
- Moving too fast.
- Tensing the jaw.
- Forcing a painful range.

### 2. Standing Chest Opener

1 set · 35s hold

Clasp hands behind the back or hold a towel, lift the chest gently, and breathe into the front of the shoulders.

#### Steps
- Stand tall with feet grounded.
- Clasp hands behind your back or hold a towel.
- Gently straighten the arms.
- Lift the chest slightly.
- Breathe into the front of the shoulders.

#### Cues
- Chest opens.
- Shoulders stay low.
- Breathe gently.

#### Common mistakes
- Overarching the lower back.
- Pulling the arms too hard.
- Shrugging the shoulders.

### 3. Desk Wrist Stretch

1 set · 20s hold · both sides

Place fingers on the desk with palm down and gently shift weight until the forearm stretches. Repeat palm up if comfortable.

#### Steps
- Place fingers on the desk with palm down.
- Keep the elbow softly straight.
- Shift weight back until the forearm stretches.
- Hold with light pressure.
- Repeat palm up if comfortable.

#### Cues
- Light pressure.
- Forearm stretch.
- Keep it gentle.

#### Common mistakes
- Pressing too hard.
- Locking the elbow aggressively.
- Stretching into numbness or tingling.

### 4. Standing Hip Flexor Reach

1 set · 25s hold · both sides

Step one foot back, squeeze that glute, and reach the same-side arm overhead. Keep the lower back easy.

#### Steps
- Stand tall and step one foot back.
- Keep the back heel lifted.
- Squeeze the back-side glute.
- Reach the same-side arm overhead.
- Hold while the lower back stays easy.

#### Cues
- Back glute on.
- Reach tall.
- Ribs stay down.

#### Common mistakes
- Arching the lower back.
- Forgetting the glute squeeze.
- Leaning sideways too far.

### 5. Calf Wall Stretch

1 set · 25s hold · both sides

Step one foot back, keep heel down, and lean toward the wall. Keep toes pointing forward.

#### Steps
- Stand facing a wall.
- Step one foot back.
- Keep the back heel on the floor.
- Point toes forward.
- Lean toward the wall until the calf stretches.

#### Cues
- Heel stays down.
- Toes forward.
- Gentle calf stretch.

#### Common mistakes
- Lifting the back heel.
- Turning the foot outward.
- Bouncing into the stretch.