The Unknot guides
Make room for a little movement.
Exercises for your next break, a workspace that fits, and answers to your desk-day questions.
Exercises, stretches and a desk that fits.
Practical movement ideas for your workday, a short home workout, and what to adjust in your workspace.
Desk exercises you can do while working
Learn simple chair-based movement breaks during your workday, including seated marching, ankle mobility, and shoulder rolls to break up sitting.
Read the guide Practical guideWorkplace stretching: simple stretches for your desk break
Gentle workplace stretching exercises for your desk break, featuring seated chest and neck stretches, calf stretches, and warm up advice.
Read the guide Practical guideDaily back stretches for desk workers
Practical back stretches for desk workers including seated shoulder blade squeezes at your desk, and cat stretches and knee to chest on a home mat.
Read the guide Practical guideA simple home workout routine for busy days
A beginner home workout routine featuring sit-to-stands, supported mini-squats or calf raises, and wall press-ups with scaled options.
Read the guide Practical guideWork desk setup and furniture: what to adjust first
Learn what to adjust first in your work desk setup, from chair height and screen position to laptop elevation and break routines.
Read the guideSomething hurts after a day at your desk?
Start with the question you came to ask. Practical guidance, public health sources, and when to get help.
Why does my neck hurt?
Why does your neck hurt? Explore common reasons, what to check after desk work or sleep, when to get medical help, and where a movement app fits.
Read the guide Desk comfortWhy do my shoulders hurt at my desk?
Why do your shoulders hurt at your desk? Check common possibilities, your mouse and keyboard setup, when to get help, and how a movement app can fit.
Read the guide Desk comfortWhy does my lower back hurt when I sit?
Lower back pain when sitting? Learn possible reasons, how to review your chair setup, when symptoms need care, and where an everyday movement app fits.
Read the guide Desk comfortWhy do my hips hurt after sitting?
Hip pain after sitting or when standing up? Learn why timing alone is not a diagnosis, what to check about your chair, and when to get medical help.
Read the guideFind your next stretch break.
Compare apps and make room for an everyday movement habit.
Top 5 stretching apps for desk workers
Compare Unknot, Wakeout, Bend, STRETCHIT, and Down Dog for workday stretch breaks. Practical strengths, workspace needs, and how to choose.
Read the guide App comparisonTop 5 stretching apps for beginners
Find a stretching app that fits your starting point. Compare Unknot, Bend, STRETCHIT, Down Dog, and Wakeout for guidance, routine choice, and everyday use.
Read the guide Everyday guideHow to build a stretching habit around your day
A practical framework to plan a repeatable stretch break: anchor to a daily cue, verify your space, prepare a go-to routine, and adjust.
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