The movement layer
for your workday.
Contextual 1–5 minute movement prompts that fit between deep work blocks. Targeted to your tension areas, work mode, and time of day.
Free. No account required. Everything runs locally in your browser.
One question, answered all day.
“Given the kind of work you've been doing, what is the smallest useful movement intervention right now?”
Set your context
Work mode, tension areas, break cadence. Takes 60 seconds.
Coding · Meetings · Writing · Admin · Mixed
Work, then move
A timer runs in the background. When it fires, you get a targeted prompt — not a random stretch.
45-min timer → contextual prompt → 90-sec break
Track your rhythm
See breaks completed, movement minutes, categories hit, and streaks. Adjust over time.
Adaptive · Personal · Transparent
Don't browse a library. Start from what your day feels like.
Move Index works best when it meets the exact constraint in front of you: tension, fatigue, limited time, or a desk-bound stretch of work.
Tight Neck / Shoulders
Fast resets for screen posture and upper-trap tension.
Explore pathway →
Low Energy
Short breaks that wake you up without derailing focus.
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Post-Meeting Reset
Decompress after back-to-back calls and reset posture.
Explore pathway →
Long Typing Block
Wrists, forearms, chest, and shoulder relief for keyboard-heavy work.
Explore pathway →
Can't Leave Desk
Desk-friendly options you can do in office clothes.
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Have 60 Seconds
The quickest useful interventions when your day is packed.
Explore pathway →
Movement that maps to your workday.
After 2 hours of deep coding
“Typing-heavy block. Give your forearms and shoulders a 60-second reset.”
3 minutes before your next meeting
“Quick standing thoracic + chest opener before the call.”
Back-to-back meetings just ended
“Two meetings down. Take this decompression walk reset.”
Late afternoon energy dip
“Sitting for a while. Try this standing hip + glute activation.”
Built on published science.
Scored movement protocols
Movement categories
Research-informed scoring dimensions
Open methodology and confidence levels
Muscular Demand
Published EMG studies
Metabolic Cost
2024 MET Compendium
Mobility Value
Biomechanics literature
Desk Practicality
Workplace assessment
Not a wellness toy. Not a workout app.
A work-performance movement layer that helps you sustain a demanding desk-heavy career with less accumulated strain.
Work-native, not workout-native
Fits the workday first. Not a gym app with a timer bolted on.
Specific beats generic
Not generic break reminders. Targeted interventions based on your strain pattern.
Research-informed
Built on published EMG studies, MET values, and biomechanics research.
Respects your flow
You choose the cadence. The system works with your schedule, not against it.
Not compliance software
This is not ergonomic box-checking. It is about staying capable and sharp through real work.
Not fitness tracking
No calorie obsession, no streak guilt, no workout identity required.
Try it right now.
No signup. No install.
60 seconds to set your context. Then get a recommended reset immediately and better prompts throughout the rest of your workday.