The Midday Reset: A 5-Minute Movement Break
This Week’s Focus: Reset + Decompress
Time: 5–7 minutes
Where: Desk or nearby space
Goal: Reduce tension, improve circulation, calm the nervous system
1. Seated Forward Fold (45 seconds)
Sit tall, feet flat on the floor
Hinge forward, letting arms hang toward the ground
Relax the neck and breathe
Benefits: Relieves low-back tension and decompresses the spine
2. Shoulder Blade Squeeze (45 seconds)
Sit or stand tall
Pull shoulder blades gently together
Hold 3 seconds, release, repeat
Benefits: Improves posture and upper-back activation
3. Seated Figure-4 Stretch (30 sec / side)
Cross one ankle over opposite knee
Sit tall and gently lean forward
Switch sides
Benefits: Opens hips and reduces low-back strain
4. Standing Side Reach (30 sec / side)
Stand tall and reach one arm overhead
Lean gently to the opposite side
Switch sides
Benefits: Opens ribs, sides, and upper body
5. Heel-to-Toe walks (45 seconds)
Walk slowly placing heel directly in front of toes
Use a wall or desk for balance if needed
Benefits: Improves balance, focus, and ankle strength
6. Standing Chest Sweep (45 seconds)
Sweep arms wide and open the chest
Alternate opening and closing
Benefits: Releases chest tightness from sitting
7. Box Breathing Reset (1 minute)
Inhale 4 seconds
Hold 4 seconds
Exhale 4 seconds
Hold 4 seconds
Benefits: Calms stress and resets focus
Weekly Goal
Complete this routine at least 3 times this week
Bonus: Pair it with a screen break or short walk
Movement Zone Disclaimer
Disclaimer: The movements, stretches, and breathing exercises provided are for general educational purposes only. Please move within your comfort level and stop if you experience pain, dizziness, or discomfort. Consult a healthcare professional before beginning any new exercise routine, especially if you have injuries or medical conditions. Elevated Performance LLC is not responsible for any injuries or adverse effects resulting from participation.
