The 7-Minute Desk Reset (Free)

Seven moves. One minute each. No gym, no changing clothes. Do it at your desk between meetings or right after your last one.

Set a timer for 60 seconds per move. Move slowly, breathe through your nose, and stay in a comfortable range. Nothing should hurt.

1. Chin tucks (1 min)

Sit tall. Gently draw your chin straight back, like you're making a double chin. Hold 3 seconds, release. Repeat.

2. Ear-to-shoulder (1 min)

Let your right ear drift toward your right shoulder. Hold 30 seconds, then switch sides.

3. Shoulder rolls (1 min)

Roll your shoulders up, back and down in slow circles. Reverse halfway through.

4. Seated twist (1 min)

Sit tall, feet flat. Rotate your chest to the right, hand on the chair back. Hold 30 seconds, switch sides.

5. Doorway chest stretch (1 min)

Forearms on a door frame, elbows at shoulder height. Step one foot through until you feel a stretch across your chest.

6. Standing hip flexor stretch (1 min)

Step one foot back into a short lunge, squeeze the back glute and tuck your hips under. 30 seconds per side.

7. Seated figure-four (1 min)

Cross your right ankle over your left knee and gently lean forward with a long spine. 30 seconds per side.

Make it a habit

Save this page and do it once a day for a week. If you want a full plan, The Desk Body Reset is our 30-day illustrated guide, 10 minutes a day. It's also included with the Home Workout Starter Kit, along with resistance bands, a stretch strap and a cordless jump rope.

Want more stretch? A stretch strap helps you go deeper on moves 6 and 7.

New here? Use code WELCOME10 for 10% off your first order.

This routine is general fitness information, not medical advice. Check with your doctor before starting a new exercise program, and stop if anything feels painful.