Desk Reset — 8 Minute Flow

Step away from your screen and give your body a quick refresh. This short sequence is designed to release tension in the neck, shoulders, spine, and hips — perfect for a mid-day reset.

1. Neck & Shoulder Rolls (1 minute) — Gently roll your shoulders up, back, and down. Then tilt your head side to side, easing the neck.
2. Seated Cat-Cow (1 minute) — Hands on knees, inhale to arch your back and look up, exhale to round your spine and tuck your chin.
3. Seated Twist (1 minute) — Sit tall, twist gently to one side holding the back of your chair. Breathe deeply, then switch sides.
4. Forward Fold (1 minute) — Stand, hinge at the hips, and let your head and arms dangle toward the floor. Soften the knees. Sway gently side to side.
5. Chest Opener (1 minute) — Clasp hands behind your back (or hold your chair), stretch arms back, and open through the chest.
6. Hip Opener (2 minutes) — Seated figure-four: place one ankle over the opposite knee, lean forward gently. Switch sides after 1 minute.
7. Standing Mountain (1 minute) — Stand tall, feet grounded. Inhale arms overhead, exhale arms to heart. Take three steady breaths before returning to work.

Tip: Use this reset once or twice during the workday to keep energy flowing.