Can be done seated in a chair
Shoulder Circle Flow
Slow backward circles, elbows soft. Reduce range if shoulders feel limited.
Movement Cards
Animated loops cycle every four seconds. Read the overlay for seated or standing alternatives.
Stand near a wall for balance
Hip Shift Stand
Gentle weight transfer side to side. Keep feet flat and knees slightly bent.
Perform at your desk
Wrist Flex Sequence
Extend and flex wrists with palms down, then rotate slowly. Pause if tingling occurs.
Use a chair for support
Ankle Roll Reset
Circular motions in both directions. Helpful after long sitting periods.
Seated spine option available
Thoracic Reach
Reach one arm overhead and lean gently to the side. Switch sides evenly.
Quiet standing or seated
Heel-Toe Rock
Rock from heels to toes with controlled breathing. Hold a stable surface if needed.
Build Your Own Micro-Break
Choose two or three cards and alternate them during a five-minute pause. Pair with the session planner for timing guidance.
Open Planner
