Micro-break exercise sheet

Chin tucks

• Sit tall. Gently glide your chin straight back, hold 3 seconds, repeat 8 times.

Shoulder rolls

• Roll shoulders up, back and down slowly, 10 times.

Seated thoracic extension

• Hands behind head, gently arch the upper back over the chair back, 6 times.

Wrist and finger stretch

• Arm straight, palm up, gently pull fingers back with the other hand, hold 15 seconds each side.

Stand and reach

• Stand up, reach both arms overhead, then lean gently side to side, 5 each way.

Calf raises

• Standing, rise onto your toes and lower slowly, 12 times.

Safety

• Stop any movement that causes pain and speak to a physiotherapist. These are general exercises, not a treatment plan.