Standing Desk Reset

Stand tall with your feet hip-width apart and your shoulders relaxed down, away from your ears. Let your arms rest by your sides.

1. Inhale — lengthen through the crown of your head.
2. Exhale — gently lower your right ear toward your right shoulder. Let the weight of your head do the work. Hold for the prescribed duration, breathing steadily.
3. Inhale to return to center, then repeat to the left.

• Keep both shoulders settled down; the lifted shoulder shouldn't rise toward your ear.
• Don't push the stretch with your hand — gravity is enough.
• Keep your jaw and tongue soft; a clenched jaw tightens the neck.

Sit or stand tall with your shoulders relaxed down, away from your ears. Let your left arm rest by your side, or lightly hold the edge of your seat to keep that shoulder settled.

1. Inhale — lengthen through the crown of your head.
2. Exhale — tilt your right ear toward your right shoulder, then rest your right hand lightly on the left side of your head to add a gentle weight. Hold for the prescribed duration, breathing steadily.
3. Inhale to return your head to center, then repeat on the other side.

• Let the weight of your hand guide the stretch; don't pull on your head.
• Keep the opposite shoulder settled down so the side of your neck can lengthen.
• Keep your jaw soft and your gaze facing forward.

Stand in an open doorway with your feet in a short split stance, one foot slightly forward. Bend your right elbow to about 90 degrees and rest your forearm flat against the door frame, with the elbow at roughly shoulder height.

1. Inhale — lengthen through your spine and settle your right shoulder down, away from your ear.
2. Exhale — gently shift your weight onto your front foot, letting your chest turn away from the frame until you feel a stretch across the front of your right shoulder and chest. Hold for the prescribed duration, breathing steadily.
3. Release and switch sides.

• Keep your forearm flat against the frame and your shoulder settled down, not shrugged up.
• Turn your chest away gently — a small rotation is enough to open the front of the shoulder.
• Raise or lower your elbow on the frame to shift where you feel the stretch.

Stand with your back against a wall and your feet a few inches out from the base. Gently bring your lower back, upper back, and the back of your head toward the wall. Bend your elbows and rest the backs of your arms and hands against the wall in a goal-post position at shoulder height.

1. Inhale — lengthen through the crown of your head and settle your shoulders down.
2. Exhale — slide your arms slowly up the wall toward a Y overhead, keeping your hands and elbows as close to the wall as you can.
3. Pause when you reach a comfortable range without your lower back arching away from the wall.
4. Inhale — slide your arms back down to the goal-post position with control, and repeat.

• Keep your ribs down and your lower back close to the wall throughout.
• Move only through the range where your arms stay near the wall.
• Move slowly and smoothly rather than reaching quickly for the top.

Stand tall facing a wall, chair, or counter and rest both hands on it for balance. Set your feet hip-width apart and lengthen through the crown of your head. Keep your hips square to the front and your core gently engaged.

1. Shift your weight onto one leg, keeping a soft bend in that knee.
2. Exhale — sweep your other leg straight back behind you, keeping it long and the foot relaxed.
3. Move the leg back to a comfortable height while keeping your torso upright, then pause briefly.
4. Inhale — lower the leg back down with control to meet the other foot.
5. Work through your repetitions, then work the other side.

• Keep your torso tall — let the leg travel back without arching your lower back or leaning forward.
• Draw the back of the hip together as the leg lifts, keeping the knee straight.
• Keep your hips square to the front rather than opening them out to the side.
• Move slowly and with control instead of kicking the leg back.

Stand facing a wall about an arm's length away. Place your palms on the wall at shoulder height. Step your right foot back, keeping the back leg straight and the back heel pressed into the floor. Bend your front knee.

1. Inhale — lengthen your spine.
2. Exhale — gently lean your hips toward the wall, keeping the back heel grounded. Hold for the prescribed duration, breathing steadily.
3. Release and switch sides.

• Keep the back leg straight and the back heel rooted to the floor.
• Both feet point forward; the back foot doesn't turn out.
• To target the lower calf, bend the back knee slightly while keeping the heel down.