A Gentle Desk Reset Routine

1. 

   Step 1 of 5 · 120s

   Seated Hip Flexor Stretch

   • Sit at the edge of your chair, feet flat on the floor.
   • Slide one foot back slightly, keeping the heel lifted.
   • Gently press the hip of the back leg forward until you feel a mild stretch at the front of the hip.
   • Hold, breathing normally. Avoid pushing into sharp pain.
   • Switch sides halfway through.
2. 

   Step 2 of 5 · 120s

   Standing Hip Circles

   • Stand holding a chair or desk for balance if needed.
   • Shift weight onto one leg.
   • Slowly circle the other knee outward, then forward, in a comfortable range.
   • Keep the movement slow and controlled — this isn't about speed.
   • Reverse direction halfway, then switch legs.
3. 

   Step 3 of 5 · 120s

   Glute Bridge

   • Lie on your back, knees bent, feet flat on the floor hip-width apart.
   • Press through your heels and lift your hips gently off the floor.
   • Squeeze your glutes at the top without arching your lower back.
   • Lower slowly and with control.
   • Repeat at an easy, steady pace.
4. 

   Step 4 of 5 · 120s

   Cat-Cow Stretch

   • Come onto hands and knees, wrists under shoulders, knees under hips.
   • Inhale, gently arch your back and lift your chest and tailbone (cow).
   • Exhale, gently round your spine, tucking chin and tailbone (cat).
   • Move slowly between the two positions, following your breath.
   • Keep the movement small and comfortable — there's no need to force the range.
5. 

   Step 5 of 5 · 120s

   Ankle Circles

   • Sit or stand comfortably and lift one foot slightly off the floor.
   • Slowly circle your ankle in one direction, then the other.
   • Keep the movement slow and relaxed.
   • Switch to the other ankle halfway through.

Routine complete. Well done — reset above to go again, or come back tomorrow.