Mobility / Yoga
Office mobility · 8 min
Loosen your neck, shoulders, back and hips after hours of sitting.
- 7 min 45 sDuration
- 8intervals
- 1block
Do it in Tempoora
Free, no account needed. It goes into your library and starts with one tap.
At your desk
8 rounds · 45 s work · 15 s rest
- Neck mobilityEar towards shoulder, no forcing.
- Shoulder circlesBackwards, big circles.
- Seated thoracic rotationTurn your torso, hips still.
- Doorway chest stretchForearm on the frame, step forward.
- Standing hip flexor stretchShort lunge, squeeze your back glute.
- Calf stretch on the wallHeel down. Switch halfway.
- Standing hamstring stretchHeel on a chair, back straight.
- Deep breathingIn for 4, out for 6.
How to do it with Tempoora
- 1
Tap “Do it in Tempoora” and add it to your library.
- 2
Press play: countdown, then move.
- 3
The app calls out every exercise and every rest with voice and sound.