Check your workstation before moving
A rolling office chair is not a stable exercise support. Use a non-rolling chair for seated movements, with room for your feet and knees. Clear cables and bags from the floor. Do not lean your weight on a lightweight desk or a surface that can move.
If you cannot make the space suitable, step away from the workstation for your break instead. There is no need to squeeze a movement into an unsuitable gap between furniture.
Choose seated or standing
Seated marches
A stable chair, feet supported at the start, and clear space to lift one knee at a time.
Seated leg extensions
A stable chair and enough space in front to straighten a leg without hitting the desk.
Shoulder blade squeezes
Seated or standing, with room to relax your arms. Read the movement cue rather than forcing a posture.
Standing desk calf raises
Standing room and a stable surface for light balance; a movable desk is not suitable support.
These are individual choices, not a circuit to complete one after another. Pick one, read its instructions and check that the position suits you. Seated and standing options are not interchangeable for every person.
Use the break to change what you are doing
Before starting a movement, take your hands off the keyboard and give it your attention. A break after a call or between tasks may be easier to fit in than trying to exercise while typing. Leave time to move back into position before returning to work.
For screen-work breaks, follow your workplace arrangements and HSE guidance on work routines and breaks. This page does not prescribe a universal break frequency or promise to treat workstation-related pain.
If you want a timed standing sequence
The two-minute movement break combines marching and side steps with pauses. It needs clear space beside the workstation and is not a seated routine. For noise or clothing concerns, read the quiet movement guide; quieter movement cannot guarantee no sweat.
Before you start
Read the movements first and clear your space. Start gently, keep breathing, and take extra rest whenever needed. Stop for pain, dizziness, chest discomfort or unusual breathlessness.
These general routines are not rehabilitation or personalised advice. If you have a condition, injury or are unsure whether a movement suits you, ask an appropriately qualified professional.