{
  "author" : {
    "email" : "support@dejal.com",
    "name" : "David Sinclair",
    "url" : "https://dejal.com/timeout/"
  },
  "comments" : "Simple, equipment-free exercises you can do during a break while standing up from your desk or remaining seated.",
  "created" : "2026-03-25",
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  "identifier" : "Desk Exercises",
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  "modified" : "2026-03-25",
  "name" : "Desk Exercises",
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    "Stand up tall and take 5 slow, deep breaths, letting your shoulders drop on each exhale.",
    "Roll your shoulders backward 10 times, then forward 10 times.",
    "Gently tilt your head toward one shoulder, hold for 10 seconds, then switch sides.",
    "Look left over your shoulder, then right, holding each side for 10 seconds.",
    "Clasp your hands behind your back and open your chest for 15 seconds.",
    "Reach both arms overhead and lengthen through your fingertips for 15 seconds.",
    "Interlace your fingers, turn your palms outward, and stretch your arms straight in front of you.",
    "Do 10 seated or standing calf raises, lifting your heels and lowering slowly.",
    "March in place for 20 steps, swinging your arms loosely.",
    "Do 8 slow bodyweight squats, only going as low as feels comfortable.",
    "Sit tall and extend one leg at a time, holding each for 5 seconds before switching.",
    "Flex and point your feet 10 times to wake up your ankles and calves.",
    "Squeeze your shoulder blades together, hold for 5 seconds, and repeat 8 times.",
    "Place your hands on your hips and do 5 gentle standing back bends.",
    "Reach one arm across your chest, hold for 10 seconds, then switch sides.",
    "Sit upright and tighten your core for 5 seconds; repeat 10 times while breathing normally.",
    "Do 10 chair push-ups by pressing down through the armrests or seat edges.",
    "Stand and shift your weight side to side, bending one knee at a time for 20 seconds.",
    "Shake out your hands, then make fists and open them wide 10 times.",
    "Take 3 slow breaths and relax your jaw, shoulders, and hands."
  ],
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