5:00
5-minute desk break
Five gentle movements you can do right where you work: a few in your chair, a few standing beside your desk. A good default between meetings.
Start this breakThe plan
You'll do five movements for 50 seconds each, with a 10-second pause before the next one. You'll need your chair and your desk for support. Nothing goes on the floor.
- 1
Seated upper-back turns
50 sec · Seated
Turn your upper body a little to each side.
- 2
Seated leg extensions
50 sec · Seated
Straighten one knee, lower, then switch legs.
- 3
Standing weight shifts
50 sec · Standing
Shift your weight gently from foot to foot.
- 4
Chest opener
50 sec · Standing
Open your arms wide, then bring them back in front.
- 5
Wrist circles
50 sec · Seated
Circle both wrists slowly in each direction.
Move gently and comfortably. Stop if you feel pain, dizziness, or unwell. This is general movement guidance, not medical advice.