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Movementafternoon5 min

Desk Mobility Routine

Prolonged sitting tightens hip flexors, weakens glutes, rounds shoulders, and compresses the spine. These desk-friendly exercises counteract all of it in just 5 minutes.

Step-by-Step Guide

  1. 1

    Stand up from chair

  2. 2

    10 air squats (stand-to-sit without chair)

  3. 3

    10 standing calf raises

  4. 4

    Wrist circles: 10 each direction

  5. 5

    Shoulder blade squeezes: 10 reps (squeeze 3s, release)

  6. 6

    Standing hip flexor stretch: 20s each side

  7. 7

    Sit back down refreshed

Pro Tips

  • •Set a timer for every 90 minutes
  • •These are invisible — no one notices in an office
  • •Combine with a trip to get water

Benefits

Counteracts sitting damage
Improved circulation
Reduced back pain
Quick energy boost

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Pairs Well With

Energy

Post-Lunch Walk

A 15-minute walk after lunch to prevent the afternoon energy crash.

Energy

Desk Stretch Break

Quick stretches you can do at your desk to reset energy mid-afternoon.

Movement

15-Minute Walk Outside

A simple walk outside to move your body and clear your mind.