Reset Your Body. Refresh Your Mind.

Written By Elevated Performance

This Week’s Focus: Desk-Friendly Mobility & Micro-Movement

Even a few minutes of intentional movement can improve posture, reduce stiffness, and boost mental clarity.
Here’s your quick, workplace-friendly routine for the week.

Disclaimer: The movement routines, mobility exercises, and stretches provided in the Movement Zone are for general informational and educational purposes only. These exercises are designed to be light, accessible, and workplace-friendly; however, they may not be suitable for everyone.

Please listen to your body and move within your own comfort and ability.
If you experience pain, dizziness, or discomfort, stop immediately.
Always consult with a qualified healthcare provider before beginning any new exercise program, especially if you have pre-existing injuries, health conditions, or physical limitations.

Elevated Performance LLC is not responsible for any injuries, discomfort, or adverse effects that may occur from performing these movements.

1. Seated Spine Reset (30 seconds)

  • Sit tall on your chair.

  • Rotate gently to one side, holding the chair back for support.

  • Switch sides.
    Benefits: releases low-back and mid-back tension from sitting.

2. Neck & Shoulder Unwind (45 seconds)

  • Drop your ear toward one shoulder.

  • Gently pull the opposite fingertips toward the floor.

  • Switch sides.
    Benefits: relieves tight traps and neck stiffness.

3. Wrist + Forearm Reset (30 seconds)

  • Extend one arm out, palm down, lightly pull fingers back.

  • Flip palm up and repeat.
    Benefits: reduces typing and mouse strain.

4. Thoracic Opener (45 seconds)

  • Lace fingers behind head.

  • Lift chest and gently open elbows wide.

  • Hold and breathe.
    Benefits: counters rounded shoulders from sitting.

5. Standing Hip Reset (45 seconds)

  • Stand beside your desk.

  • Step one foot back and gently shift weight forward.

  • Switch sides.
    Benefits: opens tight hip flexors, improves posture.

6. Calf Pump & Ankle Mobility (30 seconds)

  • Rise onto toes for 10–15 reps.

  • Circle ankles both directions.
    Benefits: boosts circulation, reduces stiffness.

7. Desk Squats (45 seconds)

  • Stand up from chair and sit back down with control.

  • Repeat for 45 seconds.
    Benefits: activates glutes, wakes up the lower body.

Weekly Challenge

Complete this Movement Zone routine 3× this week.
Each time you finish, notice how your shoulders feel lighter, your posture improves, and your energy resets.

Elevated Performance