01 / About a minute
Meet the floor.
Sit or stand with support. Notice your feet, gently shift pressure, and take a few easy breaths. Keep your toes relaxed.
The three-minute intermission
A little break
for your behind.
No gear, no dramatic transformation. Just three invitations to change things up. You can pause, skip, or do the whole thing seated.
Clear a little space and use a stable chair or counter. Move only if comfortable; stop for pain, dizziness, tingling, or numbness. This is a movement break, not a rehabilitation protocol. Symptoms that need care →
Time for this invitation
1:00
Ready when you are
01 / 03 · Begin gently
Meet the floor.
Sit or stand with support. Notice your feet, gently shift pressure, and take a few easy breaths. Keep your toes relaxed.
No sounds, streaks, or notifications. Timer pauses when you leave this tab.
02 / About a minute
Say hello to your hips.
If comfortable, try 3–5 supported chair squats. Rest between them. Or stay seated and gently alternate lifting your heels. You do not have to move for the whole minute.
03 / About a minute
Take the scenic route.
Walk or wheel comfortably for a little while. Staying put? Explore gentle seated marching or another comfortable position. Finish at your own pace.
That counts.
A brief break is an opportunity for movement variety. It does not replace regular strength work or a clinical plan. If it felt good, attach it to a moment you already have in your day.
Want a little more? Explore the movement guides →