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The movements

36 movements, filmed at real speed.

Every movement, its dose and how often it comes back were prepared by a licensed physiotherapist. A 20-second hold takes 20 seconds on screen — nothing is sped up, looped or mirrored.

Neck Extension — Neck ExtensionNeck · 28s

Neck Flexion — Neck FlexionNeck · 2:00

Neck Side Bend — Neck Side BendNeck · 53s

Neck Rotation — Neck RotationNeck · 53s

Ankle Circles — Ankle CirclesCirculation · 48s

Box Breathing — Box BreathingBreathing · 48s

Calf Pump — Calf PumpCirculation · 42s

Chair Sit-to-Stand — Chair Sit-to-StandLower back & hips · 34s

Seated Twist — Seated TwistLower back & hips · 42s

Chin Tuck — Chin TuckPosture · 41s

Cross-Body Shoulder Stretch — Cross-Body Shoulder StretchUpper back & shoulders · 4:00

20-20-20 Eye Break — 20-20-20 Eye BreakEyes · 20s

Focus Shift — Focus ShiftEyes · 30s

Eye Palming — Eye PalmingEyes · 39s

Finger Tendon Glides — Finger Tendon GlidesWrists & forearms · 32s

Isometric Neck Extension — Isometric Neck ExtensionPosture · 51s

Isometric Neck Flexion — Isometric Neck FlexionPosture · 54s

Isometric Neck Side Press — Isometric Neck Side PressPosture · 48s

Knee Extension & Ankle Pump — Knee Extension & Ankle PumpCirculation · 46s

Levator Scapulae Stretch — Levator Scapulae StretchUpper back & shoulders · 4:00

Quadriceps Stretch — Quadriceps StretchLower back & hips · 4:00

Scapular Retraction — Scapular RetractionUpper back & shoulders · 44s

Chest Opener — Chest OpenerUpper back & shoulders · 2:00

Seated Hamstring Stretch — Seated Hamstring StretchLower back & hips · 3:56

Seated Hip Flexor Activation — Seated Hip Flexor ActivationLower back & hips · 42s

Seated March — Seated MarchCirculation · 32s

Thoracic Extension — Thoracic ExtensionUpper back & shoulders · 42s

Shoulder Rolls — Shoulder RollsUpper back & shoulders · 26s

Standing Back Extension — Standing Back ExtensionLower back & hips · 28s

Calf Raise — Calf RaiseCirculation · 52s

Overhead Reach and Side Bend — Overhead Reach and Side BendPosture · 1:27

Upper Trapezius Stretch — Upper Trapezius StretchUpper back & shoulders · 4:00

Wrist Circles — Wrist CirclesWrists & forearms · 35s

Wrist Extensor Stretch — Wrist Extensor StretchWrists & forearms · 4:00

Wrist Flexor Stretch — Wrist Flexor StretchWrists & forearms · 4:00

Posterior Pelvic Tilt — Posterior Pelvic TiltLower back & hips · 50s

13 ready-made sets

Durations are computed from the data, never written by hand — so a set can’t claim two minutes and run for ten.

Eye breaks (20-20-20), focus shifts, palming and box breathing are always available, on every tier.

Calm Reset1.4 min

Keyboard Break1.4 min

Eye Break1.5 min

Wake Up Your Legs2.0 min

Lower-Back Relief2.7 min

Quick Posture Reset3.4 min

Neck Break3.6 min

Wrist & Forearm5.1 min

Unknot Your Shoulders5.2 min

Get On Your Feet5.4 min

Hips & Hamstrings5.5 min

Neck: Deep Stretch5.6 min

Full Office Reset11.6 min