Take a little movement break.
Take a one, two, or five minute movement break at your desk. Choose seated or standing movements, then follow the timer and clear step-by-step prompts.
Your break, right now
Make this break yours.
Choose what works for this moment. We will guide you through a few gentle desk-friendly movements.
Your movement break
0 seconds remaining
Your break progress
A moment for yourself
Break completed.
You completed 0 seconds of movement time.
How it works
A short pause, ready when you are.
Pick one, two, or five minutes. Choose seated, standing, or either, and a body area to focus on. Start the timer and follow each movement’s steps. Pause, skip, restart, or end whenever you need to.
Each movement fits the break length you choose. Move at a comfortable pace; there is no need to complete a set number of repetitions.
Before you begin
Make a little room.
Use a stable chair for seated movements and a steady surface for balance when needed. Keep your range gentle, stop if a movement causes pain or dizziness, and follow personal advice from a qualified professional if you have an injury or health concern.
The timer pauses if you switch tabs. Return and select Resume when you are ready.
Keep the ideas close.
Want to learn a movement before you try it? Browse desk stretches for a slower pause or desk exercises for more active ideas. Read the Wellness Disclaimer for the limits of this general guidance.
Movement instructions are adapted in original wording from the Canadian Centre for Occupational Health and Safety, NHS sitting exercises, NHS strength exercises, NHS Sussex chair exercises, NHS Leicestershire lower limb exercises, and Mayo Clinic neck stretches.