Desk exercises for office workers
Most desk-exercise advice fails for the same reason: it assumes you will change clothes, find space, or remember. This is the version that survives an actual workday.
Pick by what bothers you, not by muscle group
You do not need a full-body routine at your desk. You need the four moves that address whatever is currently annoying you, which on most days is a neck, a low back, or a pair of hands.
Attach it to something that already happens
After stand-up. Before lunch. When the afternoon slump arrives. A break attached to an event happens; a break attached to good intentions does not.
Keep the bar embarrassingly low
Three minutes, in your clothes, beside your desk. Anything more ambitious will be the first thing dropped on a busy day, which is the day you most needed it.
Start the guided Desk Reset
Timed, cued and illustrated. No account, no equipment.