Awareness
Building an understanding of your own movement patterns, posture tendencies, and natural breaks in the workday. This is the foundation that guides which references you prioritise.
Structured Programs
Track your movement habits with intention
Two structured program formats — four weeks and eight weeks — providing week-by-week educational guides to help office workers build a consistent movement practice at their own pace.
Our Approach
Three pillars of the program framework
Each program is structured around three interconnected focus areas, all framed as educational exploration rather than performance measurement.
Consistency
Exploring what a regular movement routine looks like within your specific schedule. Programs provide a weekly structure to reference and adapt rather than a rigid set of rules.
Reflection
Each week includes written prompts to help you note what worked, what felt comfortable, and what you might adjust. Progress, in this context, means growing self-awareness.
Program Structure
Two program tracks, one clear framework
Both the 4-week and 8-week programs share the same phase-based structure. The 8-week format simply extends the exploration period and introduces a broader range of reference exercises across the additional weeks.
Medical Disclaimer: These programs are educational reference guides. They are not exercise prescriptions, training plans, or clinical interventions. Individuals with physical health conditions, injuries, or medical concerns should consult a qualified healthcare professional before following any structured exercise guide. By participating, you acknowledge that you do so at your own risk.
Weeks 1–2 · Foundation
Orientation & Baseline
Introduction to the core exercise categories. Focus on simple, low-effort references that establish familiarity with the types of movement the program covers.
Neck mobility
Wrist care
Eye rest
Break timing
Weeks 3–4 · Expansion
Broadening the Reference Set
Introduction of mid-back, shoulder, and standing transition references. Reflection prompts help identify which foundation exercises felt most relevant to your routine.
Thoracic rotation
Standing flows
Posture check
Reflection
Weeks 5–8 · 8-Week Program Only
Integration & Habit Exploration
Combining references from earlier phases into suggested daily sequences. Explores how different movement types can complement each other within a single workday structure.
Combined sequences
Habit review
Customisation
Week planning
Program overview
What the programs contain
Reference exercise entries across all program categories
Weekly reflection prompts included in the 8-week program
Minimum session length — all routines fit within break periods
Digital delivery — all program materials accessed online
Program support included
- Email Q&A throughout your program
- Downloadable weekly reference sheets
- Printable reflection journal templates
- Alternative references for each exercise
- Option to repeat any week at no extra cost
Guidance & Support
You're not navigating this alone
Program participants have access to email-based Q&A throughout their chosen program duration. Questions about reference exercises, scheduling, or how to interpret the guides are all within scope.
Email Q&A access
Submit questions about any reference exercise or program content at any point during your program window. Responses are typically provided within two business days.
Optional add-on session
Any program can be supplemented with a remote guidance session for more personalised exploration of the reference content and how it fits your specific work setup.