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Chapter 3
Desk work & your body
Remote and office desk years stack up—micro-movement is the realistic antidote to perfect-chair myths.
Neutral stack
Ears over shoulders over hips—return after slouching, don't chase perfection every second.
Hourly break recipe (60–90 sec)
- Stand
- 20 steps or stairs once
- Shoulder blade squeeze ×10
- Look 20 feet away 20 seconds
Setup checklist
| Item | Target |
|---|---|
| Monitor top | Near eye level |
| Laptop long use | Stand + external keyboard |
| Feet | Flat or footrest |
| Phone | Chest height for prolonged use |
Meeting culture changes
Walking 1:1s, stand during webinars, camera-off stretch breaks—frame as productivity, not slacking.
After work transition
Five-minute walk before couch—signals nervous system off work mode; reduces evening stiffness for many desk workers.
Reminder: © 2026 MoveWise Handbook. In-depth movement health literacy for adults. Not medical advice.