What can I do for a quick movement break at work?

A short loop that targets what sitting stiffens — a chin tuck, a gentle back extension, a seated twist and some calf raises. The 2-minute desk break guides exactly that, at your chair.

How do I fix my posture from sitting?

You can't 'fix' posture in one go, but you can relieve the slump: stretch the chest, activate the upper back and free the mid-spine, then move often. The Posture reset routine guides that, and a better screen height keeps it.

How often should I take a desk break?

Aim to move briefly every 30–60 minutes of sitting. Frequent short breaks do more than one long stretch at the end of the day.

What is the 20-20-20 rule?

Every 20 minutes of screen time, look at something about 20 feet away for 20 seconds to rest your eyes. The Eyes + body micro-break builds that in alongside a quick spine reset.

Workouts & Recovery · Recovery

Posture & desk breaks

Free, guided movement breaks for the moment you notice you've been sitting too long — slumped, stiff, screen-fried. No floor, no kit, no changing clothes: a two-minute unslump you run right at your desk. The app names each move and counts it down, so you can stand up less stiff and more upright. Press start the moment you feel it.

Want a quick win? Press start on the right — or browse the full library below.

The session library

Every routine opens a guided session, ready to start. Slumped right now? The 2-minute desk breakis the quick fix. Rounded shoulders, screen-tired eyes, stuck standing in a meeting room, or logging off for the day? There's a routine for each — and most run without ever leaving your chair.

Recovery

Unwind, release tension, and reset

A trigger, not a programme

This isn't a course or a streak to keep up. It's the thing you re-open the moment you notice you're slumped — labelled by the feeling, so it's easy to find again. The whole payoff lands in a single visit: you feel less stiff and more upright, in about two minutes. Bookmark it and come back whenever the trigger fires.

Keep everything gentle and within a small, pain-free range, and stop any move that causes pain, dizziness or numbness. Movement breaks relieve the stiffness of sitting, but the durable fix for posture is moving often and setting up your screen at the right height. Logging off for the day? Pair the end-of-day decompress with slow breathing.

Frequently asked questions

What can I do for a quick movement break at work?: A short loop that targets what sitting stiffens — a chin tuck, a gentle back extension, a seated twist and some calf raises. The 2-minute desk break guides exactly that, at your chair.
How do I fix my posture from sitting?: You can't 'fix' posture in one go, but you can relieve the slump: stretch the chest, activate the upper back and free the mid-spine, then move often. The Posture reset routine guides that, and a better screen height keeps it.
How often should I take a desk break?: Aim to move briefly every 30–60 minutes of sitting. Frequent short breaks do more than one long stretch at the end of the day.
What is the 20-20-20 rule?: Every 20 minutes of screen time, look at something about 20 feet away for 20 seconds to rest your eyes. The Eyes + body micro-break builds that in alongside a quick spine reset.

Related calculators

Disclaimer. These guided sessions are low intensity and intended for healthy adults, but they are not medical advice. Move within a comfortable range, stop if anything hurts, and check with a clinician first if you're pregnant, recovering from injury or surgery, or managing a heart, joint or blood-pressure condition. FitHQ may earn a commission on purchases made through links on this page.