What stretches are best for office workers?

The best stretches for office workers target the neck, shoulders, upper back, lower back, wrists, and eyes. Stretch Break Timer includes guided routines specifically designed for these problem areas.

Stretch Break Timer - #1 Desk Stretch Reminder App for Office Workers

8+ Hours at Your Desk? Your Body Pays the Price.

Neck tension, back pain, stiff shoulders, eye strain - sound familiar? You're not alone.

😰

80%

of desk workers experience back or neck pain

⏰

6.5 hrs

average daily sitting time for office workers

💸

$150+

per physical therapy session to fix the damage

The Solution? Regular Stretch Breaks.

Studies show that 2-minute stretch breaks every hour reduce pain by 50% and boost productivity by 15%.

See the App in Action

Beautiful, minimal design that respects your workflow

Stretch Break Timer - Never Forget to Stretch - Smart reminders for desk workers

Stretch Break Timer - Workday Intervals - Automatic scheduling 9-5 Mon-Fri

Stretch Break Timer - Quick and Full Break Options - 2 to 5 minute stretches

Stretch Break Timer - Guided Stretch Exercises - Neck Release demonstration

Stretch Break Timer - Progress Tracking and Streak Counter - Build healthy habits

Everything You Need to Stay Healthy at Your Desk

Smart reminders + guided stretches = healthier you

⏱️

Smart Break Reminders

Customizable intervals from 15 to 90 minutes. Set your perfect rhythm and never forget to stretch.

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Guided Stretch Routines

Professional exercises for neck, shoulders, back, wrists, and eyes. Designed specifically for desk workers.

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Progress Tracking

Build streaks, track daily sessions, celebrate milestones. Gamification that keeps you motivated.

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Workday Scheduling

Set your work hours (9-5, Mon-Fri) and get automatic reminders only when you're working.

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Strong Haptic Feedback

Feel every exercise transition with satisfying haptics. Perfect even with eyes closed or headphones on.

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Privacy-First Design

No account required. No personal data collected. Your health data stays on your device only.

Start Stretching in 3 Simple Steps

No complicated setup. Just open, tap, stretch.

1

Set Your Reminder

Choose how often you want to be reminded. 30 minutes? 60 minutes? You decide.

2

Get Notified

When it's time to stretch, you'll get a gentle notification. Works even when the app is closed.

3

Follow Along

2-5 minute guided stretches with visual instructions. Your body will thank you.

Perfect For Anyone Who Sits at a Desk

Join thousands of people who've eliminated desk pain

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Remote Workers

Stay healthy working from home without office ergonomics

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Office Professionals

Combat "desk job syndrome" with regular micro-breaks

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Gamers & Developers

Prevent RSI and carpal tunnel from long coding/gaming sessions

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Students

Study breaks that actually help you focus better

Loved by Desk Workers Worldwide

★★★★★

"My neck pain is GONE after 2 weeks of using this app. The stretches are simple but effective. Best health investment I've made."

S

Sarah M.

Software Developer

★★★★★

"Finally an app that actually helps without being annoying. The workday scheduling feature is brilliant - no notifications during meetings!"

M

Michael R.

Marketing Manager

★★★★★

"As a gamer, I used to have wrist pain daily. The 2-minute stretches between games changed everything. Highly recommend!"

J

James T.

Pro Gamer & Streamer

Frequently Asked Questions

How often should I take stretch breaks at my desk? ▼

Health experts recommend taking a 2-5 minute stretch break every 30-60 minutes when working at a desk. Stretch Break Timer helps you maintain this schedule with customizable reminders that fit your workflow.

Can stretching really prevent back pain from desk work? ▼

Yes! Regular stretching breaks significantly reduce back pain, neck tension, and shoulder stiffness caused by prolonged sitting. Studies show desk workers who stretch regularly report 50% less pain and improved posture.

What stretches are included in the app? ▼

Stretch Break Timer includes targeted routines for neck release, shoulder rolls, upper back stretches, lower back relief, wrist exercises, and eye strain relief. All exercises are designed specifically for desk workers and can be done at your desk.

Is the app really free? ▼

Yes! The core features are 100% free forever - including reminders, basic stretch routines, and progress tracking. Premium unlocks additional routines, workday scheduling, and custom exercises. No ads, no subscriptions required for basic use.

Does the app work in the background? ▼

Yes! Once you set a reminder, you'll receive notifications even when the app is closed. The app uses iOS native notifications to reliably remind you when it's time to stretch.

Do I need to create an account? ▼

No account required! We value your privacy. Just download, open, and start stretching. Your data stays on your device only - we don't collect personal information.

Your Body Deserves Better Than Desk Pain

Join thousands of desk workers who've eliminated daily pain and boosted their energy. Start with just 2 minutes every hour.

Download Free on App Store

Available for iPhone & iPad • iOS 15+ • No account required

10K+

Active Users

4.8★

App Store Rating

1M+

Stretches Completed