Desk / Office Mobility Break

Short, frequent breaks beat one long session for desk workers. No equipment, can be done in work clothes; the main win is breaking up sitting and easing stiffness.

Grade inherited from the evidence blocks this routine implements. Duration is a starting point (do more or less); the app just tells you where you land against the evidence-based dose.

1
Kneeling Hip Flexor Stretch
hold 30s per side
Or a standing lunge version by a chair.
2
Standing Torso Rotations
10–12 each way
Loosen the mid-back.
3
Doorway Chest / Pec Stretch
hold 30s
Counter the rounded-forward posture.
4
Lateral Neck Stretch
hold 20–30s per side
Slow and gentle, no cranking.
5
Wrist Flexor & Extensor Stretch
20–30s each direction per side
For keyboard-heavy days.

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Opens the builder on Flexibility, where you can select sessions and add them to your week.

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