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Office Chair Exercises — Free Guided 5-Minute Desk Reset
Workouts & Recovery · Strength

Office chair reset

A five-minute reset you run from your desk chair — gentle strength and circulation without standing up or changing clothes[cite: 4]. The app guides a reach, a twist, a seated march and some leg work, naming and timing each so you can do it between meetings[cite: 4]. It's the discreet, bookmarkable answer to a body that's seized up from sitting all afternoon[cite: 4].

Moves
4
Length
≈ 5 min
Level
Beginner

Also known as office chair exercises, desk exercises, exercises at your desk[cite: 4].

How the session works

  1. 1 Stay in your chair, sit tall, and give yourself a little room to move your arms[cite: 4].
  2. 2 Press start. The app names and times each move at a calm, easy pace[cite: 4].
  3. 3 Keep everything gentle — this is a reset, not a workout; stop anything that feels sharp[cite: 4].
  4. 4 It's about five minutes as one round, or pick a 10-minute length for a fuller reset[cite: 4].

The moves

  • Seated overhead reach 30s

    Reach both arms up tall and grow through your spine[cite: 4].

  • Seated torso twist 30s · each side

    Hands on your shoulders or the seat, rotate gently side to side[cite: 4].

  • Seated march 40s

    Sit tall and lift one knee at a time, in an easy rhythm[cite: 4].

  • Seated leg extension 30s · each side

    Straighten one knee, squeeze the thigh, lower slowly[cite: 4].

What it's good for

  • Wakes up your body and circulation without leaving your desk[cite: 4].
  • Discreet and quick — no standing, no kit, no changing clothes[cite: 4].
  • Eases the stiffness and sluggishness of a long afternoon of sitting[cite: 4].

The evidence. Breaking up prolonged sitting with brief movement is well supported for easing stiffness and supporting circulation and metabolic health — short, frequent resets add up across a working day[cite: 4].

Safety

  • Move gently and stay seated; stop if anything feels sharp rather than working through it[cite: 4].

Frequently asked questions

What exercises can I do at my office desk?

Seated reaches, gentle torso twists, a seated march and leg extensions all work well at a desk — they wake up your muscles and circulation without standing up or needing any space. This routine guides all four[cite: 4].

How often should I take a movement break at work?

A short reset every hour or two of sitting is a good target. Even a few minutes helps undo the stiffness and sluggishness of staying still for too long[cite: 4].

Will my colleagues notice?

It's designed to be discreet — every move is small, seated and done in your normal clothes, so you can run it at your desk without making a scene[cite: 4].