Guide

The 10-minute after-desk routine

You don’t need an hour-long workout to close the workday. Ten calm minutes are enough for a clear transition.

1. Screen closed, phone down: the end of the day starts on purpose.
2. Stand up once and slowly stretch your arms overhead.
3. Open and close your hands — or squeeze the hand grip a few times.
4. Roll your shoulders slowly, five times forward, five times back.
5. Use the stretch band to pull your arms gently outwards, without jerking.
6. Glide the neck roller gently over your shoulders — you control the pressure.
7. Shoes off: roll both feet over the foot roller for a minute.
8. Finish by wearing the toe separators for a few minutes and breathing deeply.
9. Skip anything that hurts. If discomfort persists, seek qualified advice.

A habit, not a gadget.