Remote work eliminates commute movement while extending seated hours. Home workstations often lack proper ergonomics. The isolation of remote work removes natural movement cues like walking to meetings or colleague interactions. Working from home requires intentional physical maintenance that office environments partially provided. Get your personalized routine: Start your 14-day free trial Home Workstation Recovery Kitchen tables and couches strain your posture. JME 154 Either sitting or standing at your desk, extend your upper body toward the direction behind you - either putting your arms above your head or keeping them at your side. JME 150 Sitting in your chair, rotate your upper body both left and right. Don't do this too fast - find what works for you. JME 91 Placing one foot on a slightly elevated surface (or even just in front of you on the floor), rotate your upper body in both direcions. Video Call Posture Camera positioning creates neck strain. JME 1 Look left and then right JME 6 Gently tuck your chin to your chest JME 3 Tilt your head left then right toward your shoulder Sedentary Day Recovery No commute means less natural movement. JME 113 Place one knee on your chair and move that knee both forward and back to feel a stretch in the front of your leg. JME 232 Starting flat on your feet, rise to stand on your toes. Fall back down to your flat feet and then stand on your heels. This movement should be fluid and stable. JME 119 *Wall Required: Place both hands on a wall in front of you and slightly extend your hips forward. Shoulder and Upper Back Laptop work rounds your spine forward. JME 44 Starting with your hand at the side, bring your arm up, over your head, then back down to the side. JME 52 Hug one arm across your body for a gentle stretch. Wrist and Hand Continuous typing strains your hands. JME 196 Hold onto your hand to find a gentle stretch in your forearm and wrist. Don't force any range of motion - listen to your body. JME 204 Open and close your hand. Remote Work Protocol Schedule movement into your day. Replace commute time with mobility. Your home office needs structure. Remote Worker Wellness simplmobility provides mobility programming for work-from-home professionals. 2-3 minute routines replace lost office movement. Start Your Free Trial