The 2-minute desk workout
The best desk workout is the one short enough that you actually do it. Two minutes fits in the gap between a meeting ending and the next thing starting.
Why two minutes
Brief movement breaks can help reduce the discomfort that builds up from staying in one position too long (Waongenngarm et al., 2018; McLean et al., 2001). Short breaks taken often are the pattern most studies have tested, and a two-minute reset is short enough to repeat three times a day without rearranging anything.
What goes in it
One move for the neck, one for the shoulders and upper back, one for the spine, one for the hips, and a moment standing at the end. That order works because it goes top down and finishes somewhere different from where it started.
When to do it
Mid-morning, after lunch, and mid-afternoon. If you only manage one, make it the mid-afternoon one, when a desk day has had the longest to accumulate.
Try the guided 2-Minute Desk Reset
Timed, cued and illustrated. No account, no equipment.