Sitting at a desk for hours? Take a quick break to refresh your body and mind. In this 5-minute guided stretch, Brain Education Instructor Brittany Rega helps you release tension from your neck, shoulders, and spine while improving circulation and focus—perfect for corporate professionals and desk job workers.
This simple sequence can be done seated or standing and includes neck rolls, shoulder mobility work, and deep breathing to restore energy flow throughout your body.
💼 Benefits of This Stretch Routine: ✔ Relieves tension from long hours at a desk ✔ Improves posture and circulation ✔ Boosts focus and mental clarity at work ✔ Recharges energy in just 5 minutes
Make this a part of your daily routine! Subscribe to Brain Education TV for more 10-minute joint exercises and holistic wellness tips.
WHAT IS BRAIN EDUCATION TV? Brain Education TV shares mind-body wellness techniques designed to help you feel better—physically, emotionally, and energetically. Our videos are rooted in Brain Education, a proven method developed in South Korea and backed by over 40 years of research and application. Practiced by millions around the world, it empowers you to use the full potential of your brain to create positive change in your life. Whether you’re navigating stress, fatigue, anxiety, or simply seeking more energy and clarity, we’re here to support you with practical tools that work.
WHY THIS MATTERS In today’s world, so many silently struggle with emotional and mental challenges. We believe it’s time to bring those conversations into the light—with compassion, honesty, and real solutions. You don’t have to figure it all out alone. At Brain Education TV, we share what’s helped us: small daily practices that spark real transformation, backed by a community that sees your potential. Your well-being isn’t a luxury—it’s your natural state. Let’s rediscover it together. 🤝
Hello Earth citizens. My name is Britney
and you're watching Brain Education TV.
Today I'm going to guide you through a
five minute stretch routine to help open
up your body, release any tension,
[music] and to make you feel more loose,
as well as let energy flow and circulate
through your body. [music] Now, this is
for anyone you consider stand, but
especially for those individuals that
are seated in a desk more than 5 hours a
day. Let's get started. So whether
you're sitting or standing, go ahead and
close your eyes. Taking an inhale in
through your nose
and exhale out through your mouth.
One more time.
And now we're going to slowly tuck the
chin in towards the chest. Not
completely, but so you can feel your
spine beginning to straighten.
Once you're here, you can rotate your
neck, drawing a circle with your chin
for three
2
one. Let's [music] do the opposite
direction. 3
2
and one. [music] Coming back to center.
Bring your head straight and roll the
shoulders back. And when you roll the
shoulders, let's take this in pieces. So
bringing your shoulders to your ears.
[music] Inhale. Inhale again. Push your
chest forward. Shoulder blades kiss. And
exhale. Totally drop your shoulders and
chest down. Inhale. shoulders to ears.
Inhale, [music] chest forward, shoulder
blades kiss. Exhale, drop. Let's go 10
times. One
2
3
4
5
6
7
8
9
10. Now forward. One.
2
3
4
5
6
7
8
9
and 10. [music] Bounce them up and down.
Now taking your hands above your head
and grab onto your forearms. Once you're
here, you can pull the elbows in
opposite directions. [music] Take a deep
inhale in through your nose.
Exhale. Bring your arms behind your
head. Breathe out.
[sighs]
One more time. Breathe [music] in
and exhale over to the left side.
Breathe out.
If you'd like, you can bring your left
ear [music] to your left shoulder
and release any tension from your neck
for five. four 3 two inhale up. Exhale.
Let's do the [music] opposite side.
And you can notice a feeling of a
stretching along [music] the side of
your body
from your armpit down to your rib cage.
Maybe you can even feel [music] that
stretch in your hip for five
4
3
2 and one. [music] Back to center.
Inhale.
Exhale. Arms come behind the head.
Breathe out. Feel the center of your
chest. [sighs]
Go ahead and release your arms. Slowly
bring them down. Palms facing up on your
knees. Once they're here, you're going
to take the heels of your palm and
you're going to push them out. Kind of
creating like a T. Something to note
here. There's a slight bend in my elbow.
And most of the power, most of my energy
is being put into the heel of my palm,
[music]
pushing them away towards opposite
sides. And we're going to hold here for
10
9 8 7
6 5 4 3 2 and 1. Slowly release. Inhale.
Palms facing up to your chest.
Exhale. Palms facing down all the way to
your lower abdomen.
One more time. Rise. Inhale. Lower
abdomen. Chest.
And exhale. Slowly lower onto your lower
abdomen.
If this video spoke to you and you'd
love to dive deeper and actually connect
live with [music] myself or one of our
instructors, we are creating a new
space. It's called the be circle. It's
100% completely free community- [music]
based and we're going to explore
different ways, different practices on
growth, on healing and connecting
[music] to ourselves. So, if this is
something that you're interested, go
ahead and find in the description below
all the details that you [music] need.
You'll need your email as well as
creating a password and you'll have
access to all of our on demand classes
as well as live workshops that we'll do
monthly. Until next time.
