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20-20-20 Eye Reset
Every 20 minutes, look 20 feet away for 20 seconds.
4-7-8 Relaxing Breath
A calming breathing technique that activates your parasympathetic nervous system to reduce stress and anxiety.
Alternate Nostril Breathing
A balancing breath technique that harmonizes the left and right hemispheres of the brain.
Belly Breathing
Deep diaphragmatic breathing to fully oxygenate your body and calm your mind.
Blink Breaks
Conscious blinking to refresh and lubricate your eyes during screen time.
Box Breath
Steady inhale, hold, exhale, hold to calm the nervous system.
Breath Counting Meditation
A simple mindfulness technique combining breath awareness with counting for mental clarity.
Brisk Office Walk
Walk briskly for 3–5 minutes to boost mood and focus.
Calf Raises
Rise onto toes to strengthen lower legs and boost circulation.
Calming Exhale Focus
Simple technique focusing on longer exhales to activate your relaxation response.
Chair Squats
Squat to chair height to engage leg muscles and raise heart rate.
Desk or Chair Dips
Triceps dips using your chair to build upper body strength.
Desk or Wall Push-ups
Strengthen chest, shoulders, and core without floor space.
Energizing Breath
Deep inhales and relaxed exhales to lift alertness.
Eye Circles
Smooth circular eye movements to exercise and relax all eye muscles.
Eye Palming
Rest and rejuvenate tired eyes by blocking out light and applying gentle warmth.
Eye Squeeze & Release
Relieve eye tension through controlled squeezing and relaxing.
Figure-8 Eye Movement
Trace an imaginary figure-8 with your eyes to improve flexibility and coordination.
Figure Four Stretch
Standing glute stretch to release tight hips from sitting.
Finger Spread & Stretch
Spread and stretch fingers to maintain hand flexibility.
Hand & Wrist Shake
Shake hands to reduce median nerve cramping from typing.
High-Knees Marching
March in place to quickly elevate heart rate.
Mindful Microbreak
Focus on breath or body sensations to recover mental resources.
Near-Far Focus
Exercise your eye's focusing ability by alternating between near and distant objects.
Neck Flexion & Extension
Lower chin to chest and gently look up to ease neck stiffness.
Neck Lateral Flexion
Tilt ear toward shoulder to relieve side-neck tension.
Neck Rotation
Rotate head to look over each shoulder to improve neck mobility.
Seated Spinal Twist
Gentle thoracic rotation to undo hunching.
Shoulder Shrug & Roll
Lift and roll shoulders to release upper back tightness.
Gaze Shift & Palming
Relieve eye strain with gentle focus changes and warmth.
Stair Climbing Snack
Brisk stair walk to interrupt sitting and boost cardiovascular fitness.
Stand & Walk to Hydrate
Get up, stretch tall, and walk to refill water.
Standing Back Extension
Arch backward to counteract rounded spine from sitting.
Standing Forward Bend
Hinge at hips to stretch hamstrings and lower back.
Standing Hip Flexor Stretch
Lunge to stretch tight hip flexors from prolonged sitting.
Thumb Circles
Circle thumbs to maintain thumb mobility and flexibility.
Upper Body Reset
Shoulder rolls and neck tilts to release desk tension.
Wrist Circles & Rotation
Circle wrists to improve mobility and reduce stiffness.
Wrist & Finger Flow
Open wrists and hands after keyboard time.
Wrist Flexion & Extension
Stretch wrists to prevent carpal tunnel and strain.
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