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
Gentle twist to mobilize the thoracic spine and counteract slouching.
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 from hunched shoulders.
Scapular Squeezes
Strengthens the muscles between your shoulder blades to improve 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 deep neck flexors and counters forward-head posture.
Shoulder Rolls
Loosens tight shoulders and upper traps from desk work.
Wall Angels
Improves shoulder mobility and posture alignment.
Seated Cat–Cow
Mobilizes the spine and opens the chest for better 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.
Seated Core Engagement
Activates abdominal muscles to support posture.
Desk Dead Bug (Modified)
Strengthens deep core stabilizers while lying or semi-seated.
Seated Hip Flexor Stretch
Opens front hips tight from sitting.
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.
Incline Desk Push-Ups
Strengthens arms, chest, and core using your desk for support.
Wall Sit
Activates lower body muscles and builds endurance.
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.