Herbbones
Office professional reviewing movement routine on screen

The Desk-Break Engine

Filter routines by desk pain points and available time blocks. Click any card to watch a silent visual demonstration.

Filter by Pain Point or Time

Select a category below to narrow the routine library to what fits your current need.

Neck & Eyes

3-Minute Eye & Neck Reset

Gentle eye rolls, chin tucks, and lateral neck stretches performed seated. Ideal between video calls.

3 minutes
Look away from screen — focus on a distant object Slowly tuck chin toward chest — hold 5 seconds Gently tilt ear toward shoulder — each side Roll shoulders back three times — release tension
Lower Back

9-Minute Chair-Bound Mobility

Seated spinal rotations, hip openers, and thoracic extensions to address lumbar stiffness from prolonged sitting.

9 minutes
Sit tall — rotate torso left, hold 10 seconds Cross ankle over knee — lean forward gently Place hands on lower back — arch slightly Return to neutral — repeat on opposite side
Post-Meeting

Post-Meeting Decompress

A calming sequence for after intensive calls — wrist circles, shoulder drops, and controlled breathing at your desk.

5 minutes
Extend arms — rotate wrists in slow circles Drop shoulders away from ears — exhale fully Inhale for 4 counts — exhale for 6 counts Shake hands loosely — return to typing position
Wrist & Hands

4-Minute Typing Recovery

Forearm stretches and finger extensions designed for keyboard-heavy roles. No standing required.

4 minutes
Extend arm — pull fingers back with other hand Make a fist — spread fingers wide — repeat Press palms together at chest height Rest hands flat on desk — shake gently
Neck & Eyes

Screen Fatigue Recovery

Follow the 20-20-20 rule combined with neck mobility work. Designed for dual-monitor and laptop users.

6 minutes
Every 20 min — look 20 feet away for 20 seconds Blink deliberately 10 times — lubricate eyes Turn head slowly left and right — no forcing Close eyes — rest palms over them briefly
Lower Back

Midday Lumbar Release

A longer seated sequence targeting the lower back and hip flexors. Suitable for lunch-break or afternoon slump.

12 minutes
Scoot to edge of chair — feet flat on floor Hinge forward from hips — hands on knees Cat-cow motion in seated position — slow pace Sit upright — place lumbar support behind back
Close view of hands on keyboard during a typing break

How to Use the Engine

Each routine card displays its target area and duration upfront. Tap a card to reveal the silent step-by-step demonstration panel — no audio needed.

Routines loop automatically so you can follow along at your own pace. Close the panel by tapping the card again or selecting a different routine.

Time Block Guide

Match your available window to the right routine length.

3–5 Min

Between back-to-back meetings or during a quick email check.

6–9 Min

After completing a focused work block or before lunch.

10–12 Min

Midday reset when you have a longer gap in your calendar.

15 Min

End-of-day wind-down before leaving the office.

Not Sure Where to Start?

Use the Desk Audit tool to identify which body areas need attention based on your workspace configuration.

Run Desk Audit
Organised desk with monitor at correct eye level