Working from home often means long hours sitting in the same position — and that can leave your body feeling stiff and your energy dipping fast. The good news? You don’t need a full workout to feel better. Micro-movements—tiny, intentional motions you can do right at your desk—can help restore circulation, loosen muscles, and give you a refreshing burst of focus.
Here are five simple micro-movements you can try throughout your day:
1. Shoulder Rolls
Unclench built-up tension by slowly rolling your shoulders forward 10 times, then backward 10 times. This helps ease tightness from hunching over a keyboard.
2. Ankle Circles
Lift one foot slightly off the floor and rotate your ankle in slow circles. Switch sides. Improving circulation in your lower legs can reduce stiffness from prolonged sitting.
3. Seated Spinal Twist
Sit tall, place your right hand on the back of your chair, and gently twist your torso to the right. Hold for a few breaths, then switch. This keeps your spine mobile and relieves lower-back fatigue.
4. Wrist Flex & Extend
Extend one arm forward and gently pull your fingers back with the opposite hand, stretching the wrist and forearm. Then flip the hand and stretch the opposite direction. Great for combating typing strain.
5. Neck Side Stretch
Drop your right ear toward your right shoulder and hold for 10–15 seconds, then repeat on the left. This helps counteract the “tech neck” posture common with long screen sessions.
Make Micro-Movements a Habit
These small actions may seem minor, but when done consistently, they help keep your body energized and your mind clear. Set a reminder every hour to move a little — your future self will thank you.
