Workouts

Sit tall, feet flat, shoulders relaxed. Slowly tilt your right ear toward your right shoulder. Hold gently, then return to centre. Repeat to the left side.

Sit tall with your chin level. Turn your head to look over your right shoulder. Return to centre, then turn left. Keep your shoulders still.

Sit tall and look straight ahead. Glide your chin straight back, like making a double chin. Hold for two seconds. Release forward to neutral.

Let your arms hang relaxed. Lift your shoulders up toward your ears. Roll them back and down in a smooth circle. Breathe out as they drop.

Sit tall, arms by your sides. Breathe in and lift both shoulders. Hold for a moment. Breathe out and let them fall.

Sit tall near the front of your chair. Reach both arms up overhead. Lengthen through your spine without arching. Lower your arms slowly.

Sit tall, both feet flat. Cross your arms over your chest. Rotate your upper body to the right, then centre. Repeat to the left. Keep your hips facing forward.

Hands rest on your thighs. Breathe in, lift your chest and gently arch. Breathe out, round your back and drop your chin. Flow slowly between the two.

Sit with feet hip-width apart. Hinge forward, letting your chest move toward your thighs. Let your arms hang toward the floor. Roll up slowly, head last.

Hold your arms out in front at chest height. Make slow circles with both wrists. Switch direction halfway through.

Extend your arms forward, palms facing out. Gently bend your fingers down and back. Hold, then release.

Look away from your screen at something about 6 metres (20 ft) away. Slowly look left, right, up and down. Blink slowly a few times. Return focus to your screen.

Sit tall, hold the sides of your chair if needed. Straighten your right leg out in front. Hold briefly, then lower. Alternate legs.

Stand tall, lightly hold your desk for balance. Rise up onto your toes. Pause at the top. Lower your heels slowly.

Stand in front of a stable chair, feet hip-width. Push your hips back and sit down with control. Lightly touch the seat. Drive through your heels to stand.

Place hands on a sturdy desk edge, shoulder-width. Step back so your body forms a straight line. Bend elbows to lower your chest. Push back up.

Stand tall, feet hip-width. Reach your left arm overhead. Lean gently to the right. Return and switch sides.

Stand with your back against a wall. Raise arms in a goalpost shape. Slide arms up the wall. Slide back down slowly.

Stand tall beside your desk. Lift one knee, then the other. Swing your arms naturally. Keep a steady, comfortable pace.