Link It to Something You Already Do
Pair your routine with an existing daily habit — right before your morning coffee, or immediately after you open your laptop.
Movement Library
Quick Daily Movement Routines
Simple, time-friendly routines built for real life. Pick the one that fits your moment — morning, midday, or evening.
5–15
Minutes per routine
4
Routine types available
0
Equipment required
Movement That Works Around You
These routines are designed to be adaptable. You don't need a warm-up space, a change of clothes, or a spare hour. Just a few minutes and a willingness to move.
Choose Your Moment
Four distinct routine types for different parts of your day.
Morning · 10 minutes
Morning Wake-Up Routine
A gentle sequence to ease your body into the day. These movements focus on mobility and getting your circulation going before you sit down at your desk. Perfect for right after you get up or during your morning coffee.
- Neck rolls and shoulder circles
- Standing hip circles and gentle twists
- Calf raises and ankle rotations
- Seated or standing cat-cow stretch
- Arm swings and wrist mobility
Midday · 5–8 minutes
Midday Reset Routine
A quick mid-session reset to help you feel more present and comfortable for the afternoon ahead. This routine can be done standing next to your desk, in a breakout area, or even in the hallway.
- Standing desk stretch (chest opener)
- Side body reach — left and right
- Seated or standing spinal twist
- Short walk around the building (2–3 min)
Evening · 12–15 minutes
After-Work Decompression
A longer, more intentional sequence designed to help you transition from work mode to home mode. Slow, deliberate movements to help you decompress and wind down at the end of the workday.
- Doorway chest stretch
- Standing forward fold (gentle)
- Hip flexor stretch — standing or kneeling
- Shoulder and upper back release
- Slow seated breathing sequence
Weekend · 15 minutes
Weekend Activity Routine
A slightly longer routine for your days off that combines movement variety with a bit of exploration. This one encourages you to step outside and treat your body to a fuller range of motion.
- 10-minute neighbourhood walk or jog
- Dynamic leg swings and hip openers
- Upper body flow sequence
- Balance practice (single-leg standing)
Tips for Sticking With It
Small habits grow from small, repeated actions. Here's what tends to work.
Keep It Short at First
Start with 5 minutes. You can always do more, but starting small makes it easier to begin — especially on difficult days.
Don't Skip Two Days in a Row
Missing a day is fine. Missing two makes it a choice. Keep the streak simple — all you need to do is show up for a minute.
Want More Support Getting Started?
Our team is happy to answer questions and help you find the right routine for your schedule.
Get in Touch