Standing-Desk Week
For standing-desk users — keep the legs, back and feet comfortable through five days of standing work.
- Per day
- 3–6 min
- Level
- Beginner
- Focus
- Legs & feet
What this program is
A standing desk is kinder than sitting all day, but staying planted in one spot tires the legs, lower back and feet. This week is designed to support comfortable standing with short resets that shift and refresh the lower body.
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
Reset your stance
Easing the back and hips from standing.
Standing Desk Reset · 4 min
- Day 2
Refresh the legs
Keeping the lower legs comfortable.
Calf & Circulation Break · 3 min
- Day 3
Switch on the glutes
Supporting the hips while you stand.
Glute Wake-Up · 4 min
- Day 4
Ease the lower back
Releasing a back tired from standing.
Lower Back Reset · 5 min
- Day 5
Whole-body unwind
Finishing a standing week feeling looser.
Full-Body Gentle Stretch · 6 min
Is it right for you?
- Designed for desk workers — the focus is legs & feet across a 5-day arc.
- Beginner level: gentle, guided movements with no equipment.
- About 3–6 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 free, then go deeper
Begin with the free 7-Day Desk Reset, then unlock Standing-Desk Week and every premium program with Premium.