7-Day Desk Reset
A gentle, one-week introduction to moving better at your desk — one focus area each day.
- Per day
- 3–14 min
- Level
- Beginner
- Focus
- Full body
What this program is
Your free starting point. Over seven days you'll meet each part of the body a desk day tightens — neck, shoulders, lower back, hands and hips — with a short routine and a single simple habit to carry into your workday. By the end you'll have a small daily practice that fits around real work.
Every routine in this program was designed and reviewed by Dr. Vinuta Harapanhalli, PT. Movana is general wellness guidance, not medical treatment — a short safety check inside the app helps confirm it’s appropriate for you before you begin, and you should stop any movement that causes sharp or unusual discomfort.
What’s inside, day by day
Each day pairs a short guided routine with one small workday habit.
- Day 1
Meet your neck
Easing the most common desk tension first.
Neck Release · 4 min
- Day 2
Open the shoulders
Undoing the forward hunch of focused work.
Shoulder Unwind · 5 min
- Day 3
Reset the lower back
Bringing movement back to a stiff lower back.
Lower Back Reset · 5 min
- Day 4
Care for your hands
A break for typing-tired wrists and forearms.
Wrist & Hand Care · 3 min
- Day 5
Free the hips
Opening hips that fold shut from sitting.
Hip Opener for Sitters · 6 min
- Day 6
Put it together — upper body
Linking the neck and shoulders into one flow.
Neck Release · 4 minShoulder Unwind · 5 min
- Day 7
Your full reset
A whole-body finish and a plan to keep going.
Lower Back Reset · 5 minHip Opener for Sitters · 6 minWrist & Hand Care · 3 min
Is it right for you?
- Designed for desk workers — the focus is full body across a 7-day arc.
- Beginner level: gentle, guided movements with no equipment.
- About 3–14 min a day, done right at your desk.
- Not a fit right now if a professional has advised you to avoid exercise, or if you have severe, worsening or unexplained symptoms — please speak with a doctor or physiotherapist first.
Start day one today
The full 7-Day Desk Reset is free — no card required, about five minutes a day.