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Midday Mobility Flow (Intermediate)

Move mindfully. Recharge intentionally.

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Posture Reset Routine

Session Structure:
  • 9 full-body mobility movements
  • Great for lunch breaks or afternoon resets
  • 10–15 minutes total
  • Can be done in office attire, at or near your desk
  • No equipment required

Stretch Series:

1. Seated Spinal Twist – 6 reps per side

2. Seated Shoulder Rolls – 10 forward + 10 backward

3. Standing Side Stretch – Hold 3 breaths per side

4. Standing Forward Fold– Hold for 20 seconds

5. Chest Opener (hands clasped behind back) – Hold for 3 deep breaths

6. Standing Cat-Cow – 8 reps

7. Standing Hip Circles – 8 circles each direction

8. Neck Rolls – 4 slow circles each direction

9. Deep Breathing – 5 slow, mindful breaths

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