Desk exercises for office workers
Most desk-exercise advice fails for the same reason: it assumes you will change clothes, find space, or remember. This is the version that survives an actual workday.
Pick by what hurts, not by muscle group
You do not need a full-body routine at your desk. You need the four moves that address whatever is currently annoying you, which on most days is a neck, a low back, or a pair of hands.
Attach it to something that already happens
After stand-up. Before lunch. When the afternoon slump arrives. A break attached to an event happens; a break attached to good intentions does not.
Keep the bar embarrassingly low
Two minutes, in your clothes, beside your desk. Anything more ambitious will be the first thing dropped on a busy day, which is the day you most needed it.
Start the guided 2-minute Desk Reset
Timed, cued and illustrated. No account, no equipment.