Start here
For a desk movement break, try seated hip marching, pointing and flexing your ankles, and gentle shoulder rolls. Use a stable chair without wheels, keep movements comfortable, and add a short walk when your space and schedule allow.
Sources: NHS Sitting exercises · Mayo Clinic: The importance of stretching during your workday
Safety and chair checks before moving
Use a stable, armless chair without wheels on a nonslip surface, with feet flat and knees at right angles. Stop if you feel pain or become unwell. Check with a healthcare professional if you are unsure these exercises suit you, including if you have a health condition or injury.
Sources: NHS Sitting exercises · NHS: How to warm up before exercising
1. Treating desk movement as a break rather than a workout
Use this page when you want a seated movement break between tasks. For held stretches, see our workplace stretching guide; for a separate strength session, see our home workout guide. Choose a pause when you can put down your phone and stop typing.
2. Seated hip marching
Sit upright and hold the chair sides. Lift one bent knee as comfortably high as you can, then lower it. Alternate legs for five lifts each.
Sources: NHS Sitting exercises
3. Seated ankle mobility
Straighten one leg with your foot off the floor. Point the toes away, then draw them back. Do two sets of five on each side.
Sources: NHS Sitting exercises
4. Gentle shoulder rolls
Slowly roll your shoulders backward and down through a comfortable range. Keep the movement gentle rather than forcing a large circle.
Sources: Mayo Clinic: The importance of stretching during your workday
5. Optional short walking lap
If you can, stand and take a short walk in a clear space. A change of activity that lets you move around can be another way to break up screen work.
Sources: HSE: Working with display screen equipment - Work routine breaks
6. Timing your movement breaks during the workday
Choose a cue you already notice, such as finishing a document or moving between meetings. Use it to remember a brief break. Short, frequent pauses or changes of activity are preferable to relying on occasional long breaks.
Sources: HSE: Working with display screen equipment - Work routine breaks
7. Planning desk breaks with Unknot
If remembering breaks is the difficult part, an optional reminder may help you make space for them. Unknot is a stretching habit app coming soon to iPhone and Android. It includes body-area selection, illustrated instructions, a timer, custom routines and an optional daily reminder. Join the launch email list for availability updates.
Building steady movement habits at your desk
Start with the movement that fits your available chair and space. Keep this page handy for your next pause, and use a walking break when seated exercises are not practical.
Questions before you start
Can office workout exercises for workers replace regular physical activity?
This is a brief seated movement break, not a complete fitness program. Plan other physical activity separately according to your needs.
What chair should I use for office workouts and desk exercises?
Use a stable, armless chair without wheels on a nonslip surface. If your desk chair rolls, find a suitable stationary chair before trying these seated exercises.
Sources: NHS Sitting exercises
A stretch break. Made for you.
Unknot is coming to iPhone and Android. Check the store links for availability.
App Store / Google Play