Desk exercises for everything that hurts.

Back Pain

Generalized back tightness from a long sitting day — both upper and lower back ache.

Eye Strain

Eyes burn from hours of screen time, needs targeted eye-muscle relief.

81 exercises

Feet Relief

Feet ache from a day of standing/walking and need self-massage and stretches.

37 exercises

Hand Health

Hands and wrists ache from typing or phone use — wants mobility, not strength.

24 exercises

Hand Strength

Wants to actively build grip and finger strength using a pen as a tool.

Hip Pain

Hips locked up from sitting too long, needs targeted hip mobility standing.

Knee Pain Relief

Knees ache (post-run, post-stand, morning stiffness) and need gentle joint mobility.

Lower Back Strength

Wants to PREVENT future back pain by strengthening the lower back, not relieve current pain.

Lower Back Tension Release

Lower back is killing them after hours of sitting — need relief without leaving the chair.

25 exercises

Neck And Shoulders

General neck/shoulder tightness from typical desk life — preventive, not acute pain.

Neck Relief

Acute neck pain RIGHT NOW — neck is killing them, can't turn their head, immediate relief needed.

Seated Back Pain Relief

Back pain mid-workday, can't stand up (call, busy desk), needs in-chair relief only.

Shoulder Stretch

Shoulders specifically (not neck) ache from typing, mouse, or phone.

Category 2

Energy & Wake-Up

43 packs

Afternoon Recharge

The 3 pm energy crash at a standing desk, when coffee is too late but you need to come back to life.

50 exercises

Airplane

Stuck in a coach seat on a long flight with no legroom and the seat-belt sign on.

Arms Only

Trapped at a desk on a call, can't move legs but needs upper-body blood flow.

28 exercises

Backpack

Pre-commute morning with a packed backpack already nearby — turn it into a quick weight set.

89 exercises

Beach

On a beach in workout clothes, ready to use the sand for resistance.

78 exercises

Bedroom

Just woke up in bed, still in pajamas, hasn't gotten up yet.

52 exercises

Car

Passenger on a long car ride with stiff legs and a seatbelt restricting movement.

Chair Dancing

Music is on, the user wants to break up work with something fun without leaving the chair.

20 exercises

Couch Laptop

Working from the couch with laptop literally still on lap, can't put it down.

Cushion Fun

Has a cushion in reach midday and wants playful seated movement with a prop.

Dad Moves

Wants a laugh-out-loud dance break that nobody would call exercise.

Energy Smacks

Needs an immediate jolt of alertness — like a slap in the face but a routine you can stand behind.

Free Flow Sitting

Wants to move but doesn't want a structured routine — just permission to flail in a chair.

Free Flow Standing

Standing and wants to move freely without following a routine.

Fun Kicks

Legs feel sluggish and need a playful cardio burst, standing.

Funrobics

Morning needs an upbeat retro cardio start with a smile.

101 exercises

Coffee Break

Coffee break at the home office, wants a substantial movement set using whatever's around.

60 exercises

Kitchen

Cooking or in the kitchen, has counters and cabinets to use as props.

Kitchen Timer

Dinner is in the oven, has 5–15 minutes to fill while standing in the kitchen.

Laundry Room

Doing laundry and has detergent bottles + baskets to use as weights.

Leg Activator

Legs going numb from sitting too long at desk, needs seated leg circulation.

86 exercises

Couch

Hanging out on the couch in the morning, wants playful seated movement (largest seated pack).

48 exercises

Morning Energy

Morning, wants a coffee-free natural energy boost via qi gong/yoga.

28 exercises

Office Chair

Bored at the desk, wants to play with the office chair as a fitness toy.

61 exercises

Park

Outdoors at a park, has a bench and open space.

Pillow Wake Up

Just out of bed, pillow still in hand, wants morning resistance work.

Sit And Stand

Has both a sitting and standing setup and wants to use the transition itself as the workout.

29 exercises

Sitting Boxing

Energy crash mid-work, needs cardio at the desk without standing up.

Sitting Pilates

Wants core/posture work using a towel as resistance, in a chair.

21 exercises

Sneaky Feet Party

Midday slump in an open-office or cafe, needs energy without anyone seeing them move.

41 exercises

Stairs

Has a staircase available and wants to use it as cardio/strength equipment.

Standing Boxing

Wants to throw real punches standing — energy boost + confidence + stress release combo.

Standing With A Cushion

Has a cushion in reach and wants creative standing resistance work.

Standing Desk

Standing at a standing desk too long, getting stiff and needs movement to stay sharp.

Sunrise In NYC

Just got out of bed, standing in the bedroom, wants gentle natural energy without a routine.

TV Break

Watching TV, needs to stand up between episodes to break the couch trap.

49 exercises

Walking

On a walk, wants to add rhythm and movement variety to make it more engaging.

30 exercises

Water Bottles

At desk with a full water bottle nearby — turn it into seated dumbbells.

With A Bottle

Standing at home in the morning with a water bottle, wants a full strength + cardio session.

110 exercises

Picnic With A Partner

On an outdoor picnic with a partner, wants playful active movement together.

Work From Home Basics

Beginner who hasn't moved much, wants gentle confidence-building activity.

93 exercises

Desk - Sitting

Generic seated desk movement — when no specific complaint surfaces but user wants to combat sitting.

70 exercises

Desk - Standing

Generic standing desk movement — broad pack for energy and focus while standing at a desk.

Category 3

Focus & Productivity

17 packs

Anti Stress Movement & Breathing

Anxious or wound up midday/evening, needs to standing-breathe through it without lying down.

17 exercises

Balance Training

Wants to actively work on balance and proprioception, not just generic mobility.

62 exercises

Coffee Shop

Working in a public space (cafe, library) and needs to move without anyone noticing.

Couch Stretch

On the couch but the laptop is set aside — wants to use the couch as a flexible stretch station.

Desk Pump

Wants to use the desk and chair as gym equipment for a real strength burst.

Energy Smacks

Needs an immediate jolt of alertness — like a slap in the face but a routine you can stand behind.

Eye Strain

Eyes burn from hours of screen time, needs targeted eye-muscle relief.

48 exercises

Face Yoga

Facial tension from clenching/screen time, or wants to tone face muscles.

Flow State Primer

About to start deep work and wants to prime the brain for focus, not just relieve tension.

Home Office Basic Yoga

Wants gentle standing yoga at the desk without a mat or changing clothes.

30 exercises

Lounge

In an office lounge between meetings, wants discreet movement before the next call.

Post-Meeting Recovery

Just got off a draining Zoom call, brain feels weighted, needs to shake it off.

Productivity Break By Francesco D'Alessio

Mid-task focus dip, wants a gentle desk break to keep momentum without losing flow.

30 exercises

Study Helper

In a study session, brain is fading, needs a break that supports cognition.

22 exercises

Textbook

Studying with heavy textbooks within reach — turn them into weights for a study break.

45 exercises

Office Yoga

At the office, wants yoga principles adapted to office clothes and space.

Zoom Meeting Fatigue

BETWEEN back-to-back Zoom calls, can't stand up and can't be off-camera obviously.

Category 4

Calm & De-Stress

6 packs

Bed Bounce Chaos

Evening with restless energy, can't sit still but also can't go for a run — need to discharge.

Couch Tension Release

Evening on the couch, frustrated from the day, needs to physically punch something safely.

Couch With A Partner

On the couch with a partner, wants partnered movement (standing).

Sitting Pilates

Wants core/posture work using a towel as resistance, in a chair.

Stress Unwind

Stress has built up to the point that gentle stretching won't cut it — needs to physically purge.

Tension Release Shake Down

Restless night-time energy, can't name what's wrong, needs to shake it out before bed.

Category 5

Mobility

13 packs

50 exercises

Airplane

Stuck in a coach seat on a long flight with no legroom and the seat-belt sign on.

17 exercises

Balance Training

Wants to actively work on balance and proprioception, not just generic mobility.

Hip Pain

Hips locked up from sitting too long, needs targeted hip mobility standing.

Knee Pain Relief

Knees ache (post-run, post-stand, morning stiffness) and need gentle joint mobility.

Lower Back Tension Release

Lower back is killing them after hours of sitting — need relief without leaving the chair.

Lower Back Warm Up

Morning, lower back is stiff, wants to wake it up gently before the day.

Mobility Range Extender

Feels generally tight all over and wants to expand range of motion in multiple joints.

Morning Mobility

Wakes up stiff from a sedentary lifestyle, wants gentle morning joint mobility.

Morning Flow

Just out of bed, wants hypnotic flowing movement to gently activate body and mind.

Morning Qi Gong

Wants a traditional qi gong practice specifically, in the morning.

Seated Mobility Wake-Up

Just woke up, sitting on the bed edge, not ready to stand yet — needs joint priming.

Sitting Pilates

Wants core/posture work using a towel as resistance, in a chair.

Spinal Health

Has a mat and wants serious spinal alignment work (cat/cow, cobra), not chair stretches.

Category 6

Recover

7 packs

50 exercises

Airplane

Stuck in a coach seat on a long flight with no legroom and the seat-belt sign on.

Anti Stress Movement & Breathing

Anxious or wound up midday/evening, needs to standing-breathe through it without lying down.

Comfy Tension Release

Sitting on the bed before sleep, neck and back stiff but wants gentle, not vigorous.

Evening Couch Recovery

End of a long day, already on the couch, body feels battered and needs gentle reclaim.

Mobility Range Extender

Feels generally tight all over and wants to expand range of motion in multiple joints.

Spinal Health

Has a mat and wants serious spinal alignment work (cat/cow, cobra), not chair stretches.

TV Break

Watching TV, needs to stand up between episodes to break the couch trap.

Category 7

Positivity

17 packs

36 exercises

Animal Theme

Outdoors with kids who won't sit still and need a movement game disguised as play.

Bed With A Partner

In bed with a partner who also wants to move, looking for connection more than fitness.

Coffee Tai Chi

Holding morning coffee in the kitchen, wants gentle balance work without putting the cup down.

Comfy Tension Release

Sitting on the bed before sleep, neck and back stiff but wants gentle, not vigorous.

20 exercises

Confidence Booster

Morning, needs to walk into something hard (interview, presentation) and feel taller.

Cushion Fun

Has a cushion in reach midday and wants playful seated movement with a prop.

21 exercises

Ease Depression

Heavy, low-mood morning — needs movement paired with mental-health support to get out of bed.

Funrobics

Morning needs an upbeat retro cardio start with a smile.

Laundry Room

Doing laundry and has detergent bottles + baskets to use as weights.

22 exercises

Morning Motivation

Hard morning, needs movement paired with motivational guidance to get going.

Morning Qi Gong

Wants a traditional qi gong practice specifically, in the morning.

Couch With A Partner

On the couch with a partner, wants partnered movement (standing).

Pajama Dance

Just out of bed, wants an upbeat dance break in pajamas to wake up smiling.

21 exercises

Relieve Anxiety

Anxious morning, needs movement therapy with calming audio guidance.

20 exercises

Increase Self-Love

Tough morning emotionally, needs body-positive affirmations layered into movement.

Standing With A Cushion

Has a cushion in reach and wants creative standing resistance work.

110 exercises

Picnic With A Partner

On an outdoor picnic with a partner, wants playful active movement together.

Category 8

Wind Down

8 packs

Body Scan Wind Down

Want a calm, gratitude-themed bedtime ritual rather than physical release.

Couch To Bed Transition

Just finished a binge-watch and brain is still buzzing, can't fall asleep.

Couch Unwind

After a movie, ready for sleep but body is alert — needs gentle cushion-cradling, not exertion.

Evening Breathing Ritual

Standing in the living room before bed, needs to wind down without disturbing a sleeping partner.

Goodnight Self Massage

Bedside, partner already asleep, wants quiet hands-on muscle release before sleeping.

Gravity Release

Wound up before bed, wants permission to fully drop and surrender.