Six short routines you can run without leaving your desk. Each one takes under a minute — the same format undesk uses inside a session.
How to use these
Pick two or three that match where you feel tension today.
Move slowly and stop short of any sharp or pinching sensation.
Breathe normally — don't hold your breath through a hold.
Repeat every 60–90 minutes rather than doing one long session.
The routines
Shoulder rolls
Upper traps, shoulders
30 seconds
01Sit tall with both feet flat on the floor and arms relaxed.
02Lift both shoulders toward your ears, then roll them back and down.
03Move slowly — about three seconds per full circle.
04Do five rolls backward, then five forward.
Seated spinal twist
Mid-back, obliques
60 seconds
01Sit forward so your back is off the chair, feet planted.
02Place your right hand on the outside of your left knee.
03Lengthen through the top of your head, then rotate to the left.
04Hold for 30 seconds, breathing normally, then switch sides.
Chest and doorway opener
Chest, front shoulders
45 seconds
01Stand in a doorway with forearms on the frame, elbows at shoulder height.
02Step one foot forward until you feel a stretch across the chest.
03Keep ribs down and avoid arching your lower back.
04Hold 20–30 seconds, then reset.
Neck side bend
Neck, upper traps
40 seconds
01Sit tall and let your left arm hang heavy beside you.
02Tilt your right ear toward your right shoulder.
03Rest your right hand lightly on your head — no pulling.
04Hold 20 seconds per side.
Standing hip flexor lunge
Hip flexors, quads
60 seconds
01Step your right foot back into a short, split stance.
02Tuck your tailbone under until you feel the front of the right hip open.
03Keep your torso upright and shoulders stacked over hips.
04Hold 30 seconds per side.
Wrist and forearm release
Wrists, forearms
40 seconds
01Extend your right arm forward, palm facing up.
02Use your left hand to gently draw the fingers down and back.
03Hold 20 seconds, then flip the palm down and repeat.
04Finish with ten slow fist-to-open-hand reps per side.
Something hurting?
These are general mobility drills, not medical advice. If a movement causes pain, stop and check with a clinician. For app questions, email us any time.