Browse All Exercises
Quick, posture-friendly movements designed to keep you mobile and healthy during short breaks.
Neck Rolls
Relieve neck tension from desk posture with slow controlled rolls.
Seated Spinal Twist
Helps mobilize the thoracic spine and supports spinal mobility after sitting.
Wrist Flexor Stretch
Open the forearms and wrists after keyboard use.
Upper Trapezius Stretch
Stretches the upper back and side of the neck to relieve tension in the upper back, shoulder, and neck area.
Scapular Squeezes
Helps support a comfortable, upright posture.
Seated Figure-Four Stretch
A deep stretch for the glutes and hips, which can tighten from prolonged sitting.
Thoracic Chair Rotation
Increases rotational mobility in the mid-back to prevent stiffness.
Standing Calf Raises
Improves circulation in the lower legs and strengthens calf muscles.
Ankle Rolls
Relieves ankle stiffness and promotes circulation in the feet.
Chin Tucks
Strengthens the neck and supports head and neck alignment which can shift over time from looking at screens all day.
Shoulder Rolls
Loosens tight shoulders and trapezius muscles from sitting at a desk all day.
Wall Angels
Improves shoulder mobility and posture alignment.
Seated Cat–Cow
Mobilizes the spine and helps open the chest to improve posture.
Seated Thread the Needle
Opens the upper back and shoulders, improving rotation.
Doorway Chest Stretch
Counteracts rounded shoulders and opens tight chest muscles.
Seated Chest Opener
Opens the chest and activates postural muscles.
Standing Hip Flexor Stretch
Opens the front of the hips with a gentle standing lunge stretch.
Leg Swings
Improves hip mobility and blood flow.
Seated Leg Extensions
Activates quadriceps and improves circulation.
Desk Marches
Boosts circulation and core stability.
Seated Hamstring Stretch
Loosens the backs of your legs to prevent stiffness.
Standing Side Bends
Mobilizes the spine and stretches obliques.
Standing Stretch Flow
Combines multiple light stretches for overall release.
Eye Focus Reset
Relieves eye strain from screen use.
Deep Breathing
Reduces stress and helps reset focus between work sessions.