Wellness, simply explained
Physiotherapist-written guidance to help you understand your body, move better through the workday, and build habits that last.
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The RESET Method™
The five-pillar framework behind everything Movana — Realign, Energize, Strengthen, Ease, Thrive.
Learn the methodDesk Wellness Index™
A free 2-minute assessment. See your score across the five pillars and exactly where to start.
Take the assessmentStructured programs
Guided, physio-designed plans for posture, mobility, energy and recovery — not a feed of clips.
Explore programsReading worth your time
Clear, evidence-informed writing on posture, movement and recovery.
July 5, 2026 · 4 min read
That 3 PM Slump Might Be Postural, Not Caffeine
By mid-afternoon most desk workers have been sitting for five-plus hours. The usual answer is coffee — but part of that heaviness is mechanical, and it responds to movement.
Read article →July 5, 2026 · 5 min read
Why Your Neck Complains More When You Work From Home
Office chairs get the blame, but many people notice their neck feels worse at home. The reasons are usually visible in one photo of your setup.
Read article →June 26, 2026 · 6 min read
Lower Back Stiffness From Sitting: Why It Happens and Gentle Ways to Ease It
If standing up after a long sit feels stiff and slow, you're not alone. Here's what's happening in a sitting body — and the gentle resets I most often suggest.
Read article →June 20, 2026 · 7 min read
How to Set Up an Ergonomic Desk: A Physiotherapist's Checklist
You don't need expensive gear for a desk that's kinder to your body. Here's the simple, room-by-room checklist I give my patients — and the one principle that matters more than all of it.
Read article →May 26, 2026 · 8 min read
How to Fix Forward Head Posture (And Why Your Neck Hurts After Work)
If your neck aches by the end of the workday, forward head posture may be part of the story. Here's what it is and how to gently bring your head back over your shoulders.
Read article →May 12, 2026 · 7 min read
Best Stretches for Desk Workers: A Physiotherapist's Guide
If your body feels stiff and heavy after a day at the desk, you're not imagining it. Here are the stretches I most often recommend — and how to make them stick.
Read article →Four things you can do today
The 60–90 minute rule
Stand and move for two minutes at least once an hour. Circulation and comfort both depend on it.
Screen at eye level
The top of your screen at or just below eye level keeps your neck stacked instead of dropping forward.
Reset on every phone unlock
Use a habit you already have as a cue: each unlock, drop the shoulders and lengthen tall.
Stretch only to comfortable
Ease into each stretch to a gentle point — never into pain — and breathe out as you settle.
Ready to put it into practice?
Start free with daily resets, or take the assessment to find your starting point.