Body & Composition Energy & Nutrition Strength & Training Cardio & Endurance Recovery & Wellness View full Index →
Workouts & Recovery Mat Pilates Bodyweight workouts Chair & wall workouts
Workouts & Recovery · Recovery

Standing reset

Get out of the chair and move without needing the floor. Calf raises and sit-to-stands get the legs and circulation going, a standing hip-flexor stretch opens what sitting tightens, and a gentle back extension unwinds the spine. Everything is done standing by your desk, so it works in an office, a meeting room, or a small space. The app names and times each move for you.

Moves
4
Length
≈ 2 min
Level
All levels

Also known as standing stretches at work, stand up break, no-floor desk break.

How the session works

  1. 1 Stand by your desk with a chair behind you and something to hold for balance.
  2. 2 Press start. The app names each move, cues it, and times it.
  3. 3 Use the chair for the sit-to-stands and hold the desk for balance on the hip stretch.
  4. 4 It runs a few minutes; use it to break up a long stretch of sitting.

The moves

  • Calf raise 25s

    Rise onto the balls of your feet, pause, lower slowly.

  • Sit to stand 30s

    Stand without your hands if you can; tap the seat, don't flop.

  • Standing hip-flexor stretch 25s · each side

    Stagger your stance, tuck the tailbone, feel the front of the back hip.

  • Standing back extension 20s

    Hands on hips, gently arch back and look up — small range.

What it's good for

  • Gets the legs and circulation moving after a long sit — no floor required.
  • Opens the hip flexors that sitting shortens and unwinds the spine.
  • Works in an office or small space, standing by your desk.

The evidence. Standing and moving briefly interrupts the metabolic and muscular downsides of prolonged sitting; sit-to-stands also gently train the leg strength that keeps getting out of a chair easy.

Safety

  • Keep every move gentle and within a small, pain-free range — stop any move that causes pain, dizziness, or numbness.
  • Hold a desk or chair for balance on the standing moves, and use the chair's support for the sit-to-stands if you need it.
  • If you have an existing back, neck, hip or balance condition, or a recent injury or surgery, check with a clinician before starting, and hold a chair or desk for balance on standing moves.

Frequently asked questions

What stretches can I do standing at work?

Calf raises, sit-to-stands, a standing hip-flexor stretch and a gentle back extension all work standing by your desk. This routine guides them in a short loop, no floor needed.

How can I move more at a desk job?

Take frequent short standing breaks rather than one long one. Getting up, doing a few sit-to-stands and stretching the hips every hour adds up across a day.

Do I need any equipment?

Just your chair and desk — the chair for sit-to-stands and the desk for balance. Nothing else.

Disclaimer. This guided session is low intensity and intended for healthy adults, but it is 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.