Spending long hours at a desk can take a toll on both body and mind. But with a few simple, intentional movements throughout the day, balance can be restored. No need to wait for a yoga class or gym session—try these quick resets to release tension, improve posture and elevate your well-being, whether you’re at your desk or adding a little bounce to your routine with a stability ball.

Keep water close by and take moments to rest your eyes, easing strain and re-energizing your focus.

Stand, walk and stretch to reset your body and refresh your mind. A few minutes of gentle movement can boost circulation and prevent stiffness.

Whether you’re sitting in a chair or on a stability ball, ensure your posture is aligned. Keep your monitor at eye level, your shoulders relaxed, and your body centered to reduce strain.

• 90-degree angle at the elbows: Keep elbows bent at 90 degrees, with forearms parallel to the floor.

Whether seated on a chair or stability ball, sit with feet under knees, hips aligned with shoulders, and head stacked over the spine. Roll your shoulders back and down to invite relaxation and release tension.

• Shoulder Rolls: Inhale as your shoulders lift, exhale as you roll them back and down, melting stress away.

• Neck Stretches: Gently drop your chin to your chest, hold for a deep breath, then slowly lift your head. Try small half-circles side to side, moving with your breath.

• Seated Cat-Cow: Inhale as you round your back, exhale as you open your chest and arch your lower back. This movement energizes your spine and encourages fluidity.

Taking just a few minutes to reset can work wonders. Whether you’re at a desk or balancing on a stability ball, these mindful movements will leave your body feeling more mobile, your mind refreshed, and your day flowing with greater ease and vitality.