Every move, by body area
Each move has its own page: how to do it at your desk, what you should feel, an easier option and the mistake to avoid. Or let DeskBreak pick four for you in a 3-minute reset.
Neck
- Chin tuck · Seated or standing
- Chin tuck hold · Seated or standing
- Suboccipital nod · Seated or standing
- Neck side stretch · Seated or standing
- Neck rotation · Seated or standing
- Upper trap and levator release · Seated
Shoulders
- Shoulder rolls · Seated or standing
- Unshrug · Seated or standing
- Doorway or wall chest opener · Standing
- Elbows-pinned external rotation + scap squeeze · Seated or standing
Upper back
- Seated scap squeeze · Seated
- Scap pack hold · Seated or standing
- Chair open chest · Seated
- Wall angels · Standing
- Seated cat-cow · Seated
- Thoracic extension over chair · Seated
- Seated thoracic rotation · Seated
Wrists
- Wrist flexor stretch · Seated or standing
- Wrist extensor stretch · Seated or standing
- Wrist circles · Seated or standing
- Finger fans · Seated or standing
- Standing wrist shake-out · Standing
Hips
- Seated figure-4 · Seated
- Seated hip opener · Seated
- Seated hip windshield wipers · Seated
- Standing hip flexor stretch · Standing
- Standing hip hinge (desk) · Standing
- Standing glute squeeze · Standing
- Sit-to-stand + glute squeeze · Standing
Legs
- Hamstring hinge (desk-assisted) · Standing
- Calf raise · Standing
- Seated march · Seated
- Standing quad stretch · Standing
- Ankle pumps · Seated or standing
- Foot tripod + toe spread · Standing
- Short walk · Standing
Breathing
- Long exhale reset · Seated or standing
- Paced breathing · Seated or standing
Core
- Seated side bend · Seated
- Seated pelvic tilts · Seated
- Seated lumbar support reset · Seated
- Desk plank lean · Standing
Posture
- Stand tall and breathe · Standing
- Standing overhead reach · Standing
- Sit bones find · Seated
- Desk wiggle reset · Seated
- Screen distance + blink · Seated or standing
- Stand and shift · Standing
On the floor
Only part of a routine when you choose floor work. Never mixed into a seated or standing desk reset.
- Glute bridge · On the floor