move catalog

Library

Every pose is built for a chair, a laptop, and two minutes you actually have.

Routines

full · 1 min

The 60-second unsit

Stand, open the chest, reset the neck. Back to work.

neck · 2 min

Screen neck

For the hour you forgot your head had a weight.

wrists · 2 min

Typing hands

Wrists, fingers, shoulders — the input stack.

back · 3 min

Chair spine

Twist, side-bend, fold. The chair becomes the gym.

hips · 3 min

Hip unlock

Stand up. The hips have been folded since stand-up.

full · 5 min

Full reset

Five minutes. Whole body. Then the next block is cleaner.

eyes · 1 min

Far focus

Look away from the rectangle.

Single moves

Chin tuck

neck · 20s · seated

Reverses the forward-head slump from screens.

Neck side glide

neck · 30s · seated

Opens the side of the neck that stiffens from laptop tilt.

Slow shoulder rolls

shoulders · 24s · seated

Unhooks the shrug that sneaks in during deep work.

Scapular squeeze

shoulders · 20s · seated

Wakes mid-back muscles that sit idle in a chair.

Chest opener

shoulders · 24s · seated

Undoes the rounded-chest keyboard posture.

Overhead reach

full · 20s · seated

Creates space after hours of collapsed sitting.

Seated side bend

back · 30s · seated

Stretches the obliques and lats that lock in desk hours.

Seated twist

back · 30s · seated

Mobilizes a spine that only ever faces a monitor.

Wrist flex and extend

wrists · 24s · seated

Feeds blood into hands after typing and trackpad work.

Finger fan

wrists · 16s · seated

Resets small muscles that cramp from mouse grip.

Standing hip flexor

hips · 30s · stand

Hip flexors shorten all day in a chair. This lengthens them.

Figure-four hip

hips · 30s · seated

Opens the glute and piriformis after long sits.

Ankle circles

legs · 20s · seated

Pumps circulation through calves that go numb at a desk.

Desk calf raises

legs · 20s · stand

Gets blood moving without leaving the desk.

20-foot eye reset

eyes · 20s · seated

Gives ciliary muscles a break from close focus.

Chair forward fold

back · 20s · seated

Unloads the spine and calms the nervous system mid-day.