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Small movements, often.
A gentle nudge every 60 minutes during your active hours. Four exercises, mini breaks, then back to what you were doing.
Free, and always will be — but if it helps you, you can buy me a coffee.
so reminders reach you even when this tab isn't visible.
Schedule
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to:
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to:
Movement library
45 exercises across stretch, mobility, balance, strength, eye rests and breathing.
Neck Rolls
mobility · 30s
Shoulder Rolls
mobility · 30s
Standing Forward Fold
stretch · 45s
Chest Opener
stretch · 30s
Seated Spinal Twist
mobility · 40s
Calf Raises
strength · 30s
Tree Pose
balance · 45s
Single-Leg Balance
balance · 30s
Hip Circles
mobility · 30s
Wrist & Finger Stretch
stretch · 30s
Seated Cat–Cow
mobility · 40s
Doorway Chest Stretch
stretch · 40s
Seated Figure-Four
stretch · 45s
Glute Bridge
strength · 40s
Wall Sit
strength · 45s
Heel-to-Toe Walk
balance · 40s
Ankle Circles
mobility · 30s
Standing Side Bend
stretch · 30s
March in Place
strength · 45s
Thread the Needle
mobility · 45s
Deep Squat Hold
mobility · 40s
20-20-20 Focus Shift
eye · 30s
Near–Far Focus
eye · 40s
Figure-Eight Eyes
eye · 30s
Palming
eye · 45s
Eye Rolls
eye · 30s
Distant Horizon Gaze
eye · 45s
Box Breathing
breathing · 60s
4-7-8 Breath
breathing · 60s
Diaphragmatic Breathing
breathing · 60s
Alternate Nostril
breathing · 60s
Long Exhale
breathing · 60s
Sigh of Relief
breathing · 45s
Standing Quad Stretch
stretch · 40s
Overhead Triceps Stretch
stretch · 30s
Cross-Body Shoulder
stretch · 30s
Cat–Cow
mobility · 45s
Standing Hip Openers
mobility · 40s
Standing Thoracic Rotations
mobility · 40s
Wall Push-Up
strength · 45s
Reverse Lunges
strength · 45s
Standing Knee-to-Elbow
strength · 40s
Eyes-Closed Stand
balance · 30s
Toe Stand Reach
balance · 30s
Clock Reach
balance · 45s