Movement For The Modern Workplace

Movement doesn't have to be loud, sweaty, or time-consuming.

It just has to happen, often and with intention.

In a world of long meetings, tight deadlines, and hours spent at desks, our bodies crave small, meaningful movement. Not perfect posture, not 10,000 steps. Just simple shifts, fidgeting movements, and breath that reconnect you to your body.

It is not about exercising more. It's about moving more in ways that fit seamlessly into your day. Because the best posture is your next one. and the healthiest body is one that moves.

Movements

• 'Phoebe'

  A Phoebe

  It’s called A Phoebe and yes, it’s as dramatic as it sounds (in the best way). 😄✨

  Lift your arms, sink your head into your shoulders, round your spine and be the moment.

  It’s a quick reset for your neck, shoulders, and upper back especially if you’ve been hunched at your desk for hours.

  Give it a go. Your body will thank you.

• Crouching

  Crouching

• Deadlift with stick

  Deadlift seated with a stick

  A gym move right at your desk.⁠
  Think deadlift, but seated.⁠
  Grab a stick or theraband, hinge forward from your hips, lower the stick to your shins or ankles, then slowly lift back up using your lower back.⁠

  ✅ Great for waking up your back muscles
  ✅ Perfect mid-day reset
  ✅ No gym clothes required⁠

  Small, intentional movements like this can make a big difference especially if you sit for long hours.⁠
  Try it on your next break and feel the difference.⁠

• Fling your arms

  Fling your arms

• Lift your arm

  Lift your arm

• Neck owl

  Neck owl

• Neck scoop

  Neck scoop

  Gently scoop your neck down, forward, and up like you’re drawing a little rainbow with your chin then tuck it in.

  It’s subtle, but powerful. A lovely way to ease tension, invite movement, and bring your head back into alignment.

  Try it slowly, and feel the difference.

• Neck side to side

  Neck side to side

  Sit or stand, place your hands on your hips. Turn your neck side to side. Turn your neck all the way to look over your shoulder, enough to move the upper part of your back. A simple five seconds of movement during your work day.

• Roll your hips

  Roll your hips

• Roll your shoulders

  Roll your shoulders

  Roll your shoulders, is as simple as that. Lift your elbows up, circle them. Find a bit of movement in your chest and ribs, allow them go up and down.
  Try small circles with your elbows, as well as bigger cycles, see how it feels and observe what moves. Allow movement, try not to be strict or controlled.

• Shoulder crank

  Shoulder crank

• Shoulder press seated

  Shoulder press seated

  A little shoulder press at your desk? Why not.
  You don’t need to be a gym bunny to give this a go.⁠

  Grab a stick or theraband, sit tall in your chair, and:
  👉🏽 Hold it at your chest
  👉🏽 Add a bit of tension
  👉🏽 Press it up overhead (arms straight if you can)
  👉🏽 Then bring it back down
  ⁠
  It’s a small move, but it wakes up your shoulders, helps with posture, and gives your body something different to do especially if you’ve been hunched over all morning.⁠

• Slouching

  Slouching is as basic as it comes, whilst sitting, slouch your lower back.

• Smarties tube twist

  Smarties tube twist

  Sitting or standing, raise your arms above your head. Imagine you are in a smaties tube, twist your upper body involving your ribs and belly in the twist.

• Squat with stick

  Squat with stick

• Standing and sitting

  Standing and sitting

• Step over stick

  Step over stick

• Stick your chest out

  Stick your chest out

  As we get older, we often lose the ability to stick our chest out, and it’s such an important movement.

  It’s not about pulling your shoulders back. It’s about gently lifting through your upper back.

  A simple shift that feels like a little reset for your spine.

  We spend so much time hunched forward this is a lovely way to do the opposite.
  Go on, give it a try.

• Sway your arms

  Sway your arms

  Standing, sway your arms backwards and forwards. Be free with the movement, allow your arms to sway enough so that it creates movement in your body, all the way down to your big toes.

• Tie your shoe lace

  Tie your shoe lace

• Turtle neck

  Lean forwards and stick your neck out, and then squash it in again.

• Twist your shoulders

  Twist your shoulders

  Try this one, raise your arms out to the side, then slowly twist your shoulders inwards a few times… and then outwards.

  You’ll feel the movement right through the tops of your shoulders and into your upper back.

  It’s gentle, but it really gets things moving.

  Perfect if you’ve been sitting still for a bit too long.

  Simple, effective, and easy to do at your desk.

• Upper back rotation with or without stick

  Upper back rotation with or without stick

• Upper back side to side

  Upper back side to side

• Upper back slouch

  Upper back slouch