Desk Exercises & Stretches
right at your desk.

Movements you can do at your desk that boost focus and energy. No gym required, no changing clothes, no leaving your desk.

Download
Chair Side Leg Raise

Chair Side Leg Raise

1 min

Chair Standing March

Chair Standing March

1 min

Desk Close Grip PushUps

Desk Close Grip PushUps

1 min

Standing Lat Stretch

Standing Lat Stretch

1 min

Desk Standard PushUps

Desk Standard PushUps

1 min

Seated Knee Extension

Seated Knee Extension

1 min

Seated Chest Opener

Seated Chest Opener

1 min

Desk Calf Stretch

Desk Calf Stretch

1 min

Standing Upper Body Stretch

Standing Upper Body Stretch

1 min

Standing Shoulder Stretch

Standing Shoulder Stretch

1 min

Desk Neck Look Up

Desk Neck Look Up

1 min

Chair Supported Squats

Chair Supported Squats

1 min

Seated Toe Touch

Seated Toe Touch

1 min

Seated Wrist Interlocked Rotations

Seated Wrist Interlocked Rotations

1 min

Seated Elbow Circles

Seated Elbow Circles

1 min

Desk Outer Hip Stretch

Desk Outer Hip Stretch

1 min

Seated Toe Raise

Seated Toe Raise

1 min

Seated Upper Back Stretch

Seated Upper Back Stretch

1 min

Standing Quadricep Stretch

Standing Quadricep Stretch

1 min

Desk Incline Plank Hold

Desk Incline Plank Hold

1 min

Desk Supported Calf Raises

Desk Supported Calf Raises

1 min

Seated Shoulder Shrugs

Seated Shoulder Shrugs

1 min

Seated Leg Scissors

Seated Leg Scissors

1 min

Seated Fingers Opener

Seated Fingers Opener

1 min

Seated Knees To Elbows

Seated Knees To Elbows

1 min

Chair Side Leg Raise

Chair Side Leg Raise

1 min

Chair Standing March

Chair Standing March

1 min

Desk Close Grip PushUps

Desk Close Grip PushUps

1 min

Standing Lat Stretch

Standing Lat Stretch

1 min

Desk Standard PushUps

Desk Standard PushUps

1 min

Seated Knee Extension

Seated Knee Extension

1 min

Seated Chest Opener

Seated Chest Opener

1 min

Desk Calf Stretch

Desk Calf Stretch

1 min

Standing Upper Body Stretch

Standing Upper Body Stretch

1 min

Standing Shoulder Stretch

Standing Shoulder Stretch

1 min

Desk Neck Look Up

Desk Neck Look Up

1 min

Chair Supported Squats

Chair Supported Squats

1 min

Seated Toe Touch

Seated Toe Touch

1 min

Seated Wrist Interlocked Rotations

Seated Wrist Interlocked Rotations

1 min

Seated Elbow Circles

Seated Elbow Circles

1 min

Desk Outer Hip Stretch

Desk Outer Hip Stretch

1 min

Seated Toe Raise

Seated Toe Raise

1 min

Seated Upper Back Stretch

Seated Upper Back Stretch

1 min

Standing Quadricep Stretch

Standing Quadricep Stretch

1 min

Desk Incline Plank Hold

Desk Incline Plank Hold

1 min

Desk Supported Calf Raises

Desk Supported Calf Raises

1 min

Seated Shoulder Shrugs

Seated Shoulder Shrugs

1 min

Seated Leg Scissors

Seated Leg Scissors

1 min

Seated Fingers Opener

Seated Fingers Opener

1 min

Seated Knees To Elbows

Seated Knees To Elbows

1 min

Chair Side Leg Raise

Chair Side Leg Raise

1 min

Chair Standing March

Chair Standing March

1 min

Desk Close Grip PushUps

Desk Close Grip PushUps

1 min

Standing Lat Stretch

Standing Lat Stretch

1 min

Desk Standard PushUps

Desk Standard PushUps

1 min

Seated Knee Extension

Seated Knee Extension

1 min

Seated Chest Opener

Seated Chest Opener

1 min

Desk Calf Stretch

Desk Calf Stretch

1 min

Standing Upper Body Stretch

Standing Upper Body Stretch

1 min

Standing Shoulder Stretch

Standing Shoulder Stretch

1 min

Desk Neck Look Up

Desk Neck Look Up

1 min

Chair Supported Squats

Chair Supported Squats

1 min

Seated Toe Touch

Seated Toe Touch

1 min

Seated Wrist Interlocked Rotations

Seated Wrist Interlocked Rotations

1 min

Seated Elbow Circles

Seated Elbow Circles

1 min

Desk Outer Hip Stretch

Desk Outer Hip Stretch

1 min

Seated Toe Raise

Seated Toe Raise

1 min

Seated Upper Back Stretch

Seated Upper Back Stretch

1 min

Standing Quadricep Stretch

Standing Quadricep Stretch

1 min

Desk Incline Plank Hold

Desk Incline Plank Hold

1 min

Desk Supported Calf Raises

Desk Supported Calf Raises

1 min

Seated Shoulder Shrugs

Seated Shoulder Shrugs

1 min

Seated Leg Scissors

Seated Leg Scissors

1 min

Seated Fingers Opener

Seated Fingers Opener

1 min

Seated Knees To Elbows

Seated Knees To Elbows

1 min

Chair Side Leg Raise

Chair Side Leg Raise

1 min

Chair Standing March

Chair Standing March

1 min

Desk Close Grip PushUps

Desk Close Grip PushUps

1 min

Standing Lat Stretch

Standing Lat Stretch

1 min

Desk Standard PushUps

Desk Standard PushUps

1 min

Seated Knee Extension

Seated Knee Extension

1 min

Seated Chest Opener

Seated Chest Opener

1 min

Desk Calf Stretch

Desk Calf Stretch

1 min

Standing Upper Body Stretch

Standing Upper Body Stretch

1 min

Standing Shoulder Stretch

Standing Shoulder Stretch

1 min

Desk Neck Look Up

Desk Neck Look Up

1 min

Chair Supported Squats

Chair Supported Squats

1 min

Seated Toe Touch

Seated Toe Touch

1 min

Seated Wrist Interlocked Rotations

Seated Wrist Interlocked Rotations

1 min

Seated Elbow Circles

Seated Elbow Circles

1 min

Desk Outer Hip Stretch

Desk Outer Hip Stretch

1 min

Seated Toe Raise

Seated Toe Raise

1 min

Seated Upper Back Stretch

Seated Upper Back Stretch

1 min

Standing Quadricep Stretch

Standing Quadricep Stretch

1 min

Desk Incline Plank Hold

Desk Incline Plank Hold

1 min

Desk Supported Calf Raises

Desk Supported Calf Raises

1 min

Seated Shoulder Shrugs

Seated Shoulder Shrugs

1 min

Seated Leg Scissors

Seated Leg Scissors

1 min

Seated Fingers Opener

Seated Fingers Opener

1 min

Seated Knees To Elbows

Seated Knees To Elbows

1 min

Chair Side Leg Raise

Chair Side Leg Raise

1 min

Chair Standing March

Chair Standing March

1 min

Desk Close Grip PushUps

Desk Close Grip PushUps

1 min

Standing Lat Stretch

Standing Lat Stretch

1 min

Desk Standard PushUps

Desk Standard PushUps

1 min

Seated Knee Extension

Seated Knee Extension

1 min

Seated Chest Opener

Seated Chest Opener

1 min

Desk Calf Stretch

Desk Calf Stretch

1 min

Standing Upper Body Stretch

Standing Upper Body Stretch

1 min

Standing Shoulder Stretch

Standing Shoulder Stretch

1 min

Desk Neck Look Up

Desk Neck Look Up

1 min

Chair Supported Squats

Chair Supported Squats

1 min

Seated Toe Touch

Seated Toe Touch

1 min

Seated Wrist Interlocked Rotations

Seated Wrist Interlocked Rotations

1 min

Seated Elbow Circles

Seated Elbow Circles

1 min

Desk Outer Hip Stretch

Desk Outer Hip Stretch

1 min

Seated Toe Raise

Seated Toe Raise

1 min

Seated Upper Back Stretch

Seated Upper Back Stretch

1 min

Standing Quadricep Stretch

Standing Quadricep Stretch

1 min

Desk Incline Plank Hold

Desk Incline Plank Hold

1 min

Desk Supported Calf Raises

Desk Supported Calf Raises

1 min

Seated Shoulder Shrugs

Seated Shoulder Shrugs

1 min

Seated Leg Scissors

Seated Leg Scissors

1 min

Seated Fingers Opener

Seated Fingers Opener

1 min

Seated Knees To Elbows

Seated Knees To Elbows

1 min

Chair Side Leg Raise

Chair Side Leg Raise

1 min

Chair Standing March

Chair Standing March

1 min

Desk Close Grip PushUps

Desk Close Grip PushUps

1 min

Standing Lat Stretch

Standing Lat Stretch

1 min

Desk Standard PushUps

Desk Standard PushUps

1 min

Seated Knee Extension

Seated Knee Extension

1 min

Seated Chest Opener

Seated Chest Opener

1 min

Desk Calf Stretch

Desk Calf Stretch

1 min

Standing Upper Body Stretch

Standing Upper Body Stretch

1 min

Standing Shoulder Stretch

Standing Shoulder Stretch

1 min

Desk Neck Look Up

Desk Neck Look Up

1 min

Chair Supported Squats

Chair Supported Squats

1 min

Seated Toe Touch

Seated Toe Touch

1 min

Seated Wrist Interlocked Rotations

Seated Wrist Interlocked Rotations

1 min

Seated Elbow Circles

Seated Elbow Circles

1 min

Desk Outer Hip Stretch

Desk Outer Hip Stretch

1 min

Seated Toe Raise

Seated Toe Raise

1 min

Seated Upper Back Stretch

Seated Upper Back Stretch

1 min

Standing Quadricep Stretch

Standing Quadricep Stretch

1 min

Desk Incline Plank Hold

Desk Incline Plank Hold

1 min

Desk Supported Calf Raises

Desk Supported Calf Raises

1 min

Seated Shoulder Shrugs

Seated Shoulder Shrugs

1 min

Seated Leg Scissors

Seated Leg Scissors

1 min

Seated Fingers Opener

Seated Fingers Opener

1 min

Seated Knees To Elbows

Seated Knees To Elbows

1 min

Chair Side Leg Raise

Chair Side Leg Raise

1 min

Chair Standing March

Chair Standing March

1 min

Desk Close Grip PushUps

Desk Close Grip PushUps

1 min

Standing Lat Stretch

Standing Lat Stretch

1 min

Desk Standard PushUps

Desk Standard PushUps

1 min

Seated Knee Extension

Seated Knee Extension

1 min

Seated Chest Opener

Seated Chest Opener

1 min

Desk Calf Stretch

Desk Calf Stretch

1 min

Standing Upper Body Stretch

Standing Upper Body Stretch

1 min

Standing Shoulder Stretch

Standing Shoulder Stretch

1 min

Desk Neck Look Up

Desk Neck Look Up

1 min

Chair Supported Squats

Chair Supported Squats

1 min

Seated Toe Touch

Seated Toe Touch

1 min

Seated Wrist Interlocked Rotations

Seated Wrist Interlocked Rotations

1 min

Seated Elbow Circles

Seated Elbow Circles

1 min

Desk Outer Hip Stretch

Desk Outer Hip Stretch

1 min

Seated Toe Raise

Seated Toe Raise

1 min

Seated Upper Back Stretch

Seated Upper Back Stretch

1 min

Standing Quadricep Stretch

Standing Quadricep Stretch

1 min

Desk Incline Plank Hold

Desk Incline Plank Hold

1 min

Desk Supported Calf Raises

Desk Supported Calf Raises

1 min

Seated Shoulder Shrugs

Seated Shoulder Shrugs

1 min

Seated Leg Scissors

Seated Leg Scissors

1 min

Seated Fingers Opener

Seated Fingers Opener

1 min

Seated Knees To Elbows

Seated Knees To Elbows

1 min

Chair Side Leg Raise

Chair Side Leg Raise

1 min

Chair Standing March

Chair Standing March

1 min

Desk Close Grip PushUps

Desk Close Grip PushUps

1 min

Standing Lat Stretch

Standing Lat Stretch

1 min

Desk Standard PushUps

Desk Standard PushUps

1 min

Seated Knee Extension

Seated Knee Extension

1 min

Seated Chest Opener

Seated Chest Opener

1 min

Desk Calf Stretch

Desk Calf Stretch

1 min

Standing Upper Body Stretch

Standing Upper Body Stretch

1 min

Standing Shoulder Stretch

Standing Shoulder Stretch

1 min

Desk Neck Look Up

Desk Neck Look Up

1 min

Chair Supported Squats

Chair Supported Squats

1 min

Seated Toe Touch

Seated Toe Touch

1 min

Seated Wrist Interlocked Rotations

Seated Wrist Interlocked Rotations

1 min

Seated Elbow Circles

Seated Elbow Circles

1 min

Desk Outer Hip Stretch

Desk Outer Hip Stretch

1 min

Seated Toe Raise

Seated Toe Raise

1 min

Seated Upper Back Stretch

Seated Upper Back Stretch

1 min

Standing Quadricep Stretch

Standing Quadricep Stretch

1 min

Desk Incline Plank Hold

Desk Incline Plank Hold

1 min

Desk Supported Calf Raises

Desk Supported Calf Raises

1 min

Seated Shoulder Shrugs

Seated Shoulder Shrugs

1 min

Seated Leg Scissors

Seated Leg Scissors

1 min

Seated Fingers Opener

Seated Fingers Opener

1 min

Seated Knees To Elbows

Seated Knees To Elbows

1 min

How it works

One simple loop for peak productivity: focus, get reminded, move, then return to work with better posture and energy.

Set your cycle

Step 1

Set your cycle

Choose your focus and break lengths once, then let Sitcrack keep the timer loop running quietly in the background.

Get reminded at break time

Step 2

Get reminded at break time

When your focus block ends, Sitcrack prompts you to pause. Need a moment to finish? Add a short wrap-up window.

Follow a guided stretch

Step 3

Follow a guided stretch

Run a quick guided routine with clear on-screen steps, reset your posture, and return to work feeling recharged.

Built for your desk wellness

Sitcrack combines timing, reminders, and guided movement so your breaks actually happen and your focus stays sustainable.

Focus Timer

Run structured focus/break cycles that match your work style and reduce accidental over-sitting.

Smart Break Reminders

Get nudged exactly when your session ends, with a short grace window when you need a minute to wrap up.

Guided Desk Exercises

Follow quick, clear routines for neck, shoulders, back, and posture with no equipment required.

Habit & Accountability

Track your streaks and, if you want, turn on stricter break enforcement to stay consistent on busy days.

FAQs

You can choose your level of strictness. Use gentle reminders only, or enable stronger break enforcement when you want more accountability.

Work better with smarter breaks

Sitcrack helps you stay focused, reduce desk tension, and build a break habit you can actually keep.

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