3 minutes
Neck Side Tilts
Sit upright with feet flat. Slowly tilt your right ear toward your right shoulder, hold for 15 seconds, then switch sides. Repeat three times per side without forcing the range.
Stiffness Selector
Choose the area that feels most tense. The timeline below will reorder to prioritise relevant movements.
4 minutes
Chin Tucks and Shoulder Rolls
Draw your chin gently back to align with your spine. Hold briefly, release. Follow with five slow shoulder rolls forward and five backward.
3 minutes
Upper Trap Stretch
Place your right hand behind your back. Tilt your head left and use your left hand to apply light pressure on the right side of your head. Hold 20 seconds each side.
4 minutes
Seated Cat-Cow
Place hands on knees. Arch your back gently while looking up, then round your spine while tucking your chin. Move through five slow cycles.
5 minutes
Seated Spinal Twist
Cross your right leg over your left. Place your left elbow on the outside of your right knee and rotate your torso to the right. Hold 20 seconds, then switch sides.
3 minutes
Seated Forward Fold
Scoot to the edge of your chair. Hinge at the hips and let your chest lower toward your thighs. Let your arms hang. Breathe steadily for 30 seconds, repeat twice.
3 minutes
Ankle Circles and Calf Raises
Lift one foot slightly and draw circles with your ankle. Switch sides. Then perform ten gentle calf raises while seated, holding the chair for balance.
4 minutes
Wrist and Forearm Mobility
Extend one arm forward, palm up. Gently pull fingers back with the other hand. Flip palm down and repeat. Complete five cycles per arm.
5 minutes
Standing Hip Flexor Opener
Stand beside your chair. Step one foot back into a shallow lunge. Keep your torso upright and gently press your hips forward. Hold 20 seconds per side, repeat twice.
How to Use
Fit Breaks Into Your Workflow
Set a gentle reminder every 60 to 90 minutes. When it appears, select the stiffness zone that matches how you feel and follow the corresponding sequence.
Pause if any movement causes discomfort and return to a neutral seated position.
Break Timing Tips
Practical suggestions for integrating movement without leaving your workspace.
Between Meetings
Use the two-minute gap before your next call for a neck and shoulder reset.
During Brew Time
While waiting for coffee or tea, perform ankle circles and calf raises at your desk.
After File Uploads
Pair waiting periods with a short spinal twist or wrist mobility sequence.
Build Consistency Over Time
Pair these breaks with our habit tracking tool to maintain regular movement throughout your week.
Open Habit Tracker