Desk Reset

How this timer works

A calm voice reads each step's cue as it begins; every cue is written out below. There is no ticking. The last five seconds of every step are counted out loud. A chime marks each change of step. It closes with “Great work! Workout complete!”

1. Stand up

   Push the chair back and stand up. Let your arms hang, and take one slow breath in and out.

   0:2020 secGET READY

2. Neck, right side

   Drop your right ear toward your right shoulder. No hands, no pulling. The weight of your head is enough.

   0:3030 secEXERCISE

3. Neck, left side

   Switch sides. Left ear toward your left shoulder, and let the right shoulder soften down.

   0:3030 secEXERCISE

4. Shoulder rolls

   Roll both shoulders backwards, slow and wide. Feel the top of your chest open as they go.

   0:2020 secEXERCISE

5. Chest opener

   Both forearms on a door frame, then step your chest through. Stop where it feels wide, not sharp.

   0:3030 secEXERCISE

6. Wrists, right side

   Right arm straight out, palm up, fingers pointing down. Draw them gently back with your other hand.

   0:2525 secEXERCISE

7. Wrists, left side

   Other hand now. Left palm up, same gentle pull, and keep the elbow soft.

   0:2525 secEXERCISE

8. Hip flexor, right

   Step your left foot forward into a lunge. Tuck your tailbone under and feel the front of the right hip.

   0:3030 secEXERCISE

9. Hip flexor, left

   Switch legs. Right foot forward, and let the left hip sink slowly. Shoulders stay over the hips.

   0:3030 secEXERCISE

10. Forward fold

    Feet hip width apart. Hinge forward and hang. Bend the knees as much as you like and let your head go heavy.

    0:3535 secEXERCISE

11. Roll up

    Roll up slowly, one bone at a time, shoulders last. That is the whole thing. Back to it.

    0:2525 secGET READY