Seated Neck Rolls
A slow, controlled rotation of the head from side to side, exploring the range of comfortable movement at the cervical region of the spine while seated.
Exercise Reference Library
Movement references for every desk setup
A curated collection of educational exercise references organised by category. All content is informational — consult a qualified professional before beginning any new exercise routine.
Medical Disclaimer: The exercises shown on this page are general educational references only. They are not tailored to individual circumstances and do not constitute professional fitness, physiotherapy, or medical advice. If you have any physical concerns or pre-existing conditions, please seek guidance from a qualified healthcare professional before attempting these movements. By using this content, you acknowledge that you do so at your own risk.
Exercise Reference Library
Wrist & Forearm Mobility
Gentle rotation and extension movements for the wrists and forearms — a common reference for those who type extensively throughout the workday.
Thoracic Rotation Sequence
A seated rotation exercise referencing movement through the mid-back region, performed slowly with hands placed at the shoulders. Requires a chair without armrests.
Calf Raise Flow
A standing movement reference involving slow, controlled heel raises while holding onto a desk or wall for balance. Suitable for both fixed and standing desk environments.
Desk-to-Stand Transition Protocol
A structured reference for the sit-to-stand movement pattern, including pace, breath, and brief standing posture checks. Useful when transitioning with an adjustable desk.
5-Minute Micro-Break Sequence
A compact reference routine covering shoulder shrugs, ankle rotations, seated forward folds, and a brief standing shake-out. Designed to fit within a standard break period.
Corridor Walk Pattern
A structured walking reference for brief office corridor loops. Includes posture check points and arm swing notes for a purposeful micro-walk during work breaks.
20-20-20 Awareness Routine
A reference guide for the 20-20-20 framework: every 20 minutes, look at something approximately 20 feet away for at least 20 seconds. Includes an awareness timer guide.
Palming & Visual Rest
A seated eye-rest reference involving briefly cupping warm palms over closed eyes to reduce light exposure and support a moment of visual rest during screen-intensive sessions.
Featured Routine
This week's reference session
Foundation · Week 1 Reference
Morning Desk Warm-Up
A suggested sequence for the first 10–15 minutes of your workday. This is a general educational reference — adapt movements to your comfort level and stop if anything feels uncomfortable.
Neck rolls
2 minutes · seated
Wrist & forearm circles
2 minutes · seated
Shoulder blade rolls
3 minutes · seated
Seated forward fold
2 minutes · seated
Brief standing shake-out
2 minutes · standing
Breath awareness check
1 minute · seated
General Guidance Notes
Before you begin any reference routine
These notes apply to all content in this library. Please read before using any exercise references on this page.
Consult a professional first
If you have any existing physical conditions, recent injuries, or have been advised to avoid certain movements by a healthcare provider, please seek individualised advice before using any content from this library.
Move at your own pace
These are reference guides, not fixed protocols. Adjust the tempo, range of motion, and duration to what feels comfortable for your body on any given day. Discomfort is a signal to stop or modify.
General information only
Content in this library represents general educational references about movement. It does not account for individual physical characteristics, health status, or medical history.
Adapt to your environment
Office environments vary considerably. Adjust or substitute any movement reference that does not fit your available space, furniture, or setup. No reference is a one-size requirement.
Reference Resources
Download the reference guides
Printable PDF reference sheets for each exercise category. All materials are educational and carry the same informational disclaimer as the online content.
Chair Stretches Reference Sheet
All seated exercise references in a single printable A4 layout, suitable for desk display.
Break Routine Quick Guide
A compact card summarising the five-minute micro-break sequence. Ideal for printing and placing at your workstation.
Eye Rest Awareness Card
A single-page reference guide to the 20-20-20 framework and palming techniques, formatted for monitor-edge display.