Educational content only. Not medical, physiotherapy, or health services. Sydney, Australia.
Workplace Movement Education

Movement Pauses Built for Your Workday

Educational programmes designed to help office professionals integrate simple, evidence-informed movement into their daily routines. Practical, approachable, and desk-based.

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Bright modern office workspace with ergonomic desk setup and natural light
Our Approach

Why Office Movement Matters

Desk-based work doesn't mean staying still. Small, regular movement breaks improve alertness, reduce tension, and support overall wellbeing routines.

Micro-Breaks

3–5 minute pauses throughout your day that fit naturally into your workflow without disruption.

Desk-Friendly

No equipment, no changing clothes, no gym required. All programmes work in your office clothes at your desk.

Informational

Educational guidance on ergonomic positioning, routine-building, and everyday wellness practices—not medical advice.

Team-Ready

Designed for individuals and for group settings. Works across different fitness levels and office environments.

Workspace Foundation

Ergonomic Positioning Basics

Before adding movement routines, understanding your desk setup makes a real difference. Simple adjustments to monitor height, chair positioning, and keyboard placement can reduce tension points that build through the day.

We guide you through quick assessments of your current workspace and practical adjustments using items you already have—no specialist equipment needed.

Read Full Guide
Ergonomic desk arrangement showing monitor height, chair position, and keyboard placement
Self-Assessment

Find Your Ideal Movement Style

Different roles, different bodies, different preferences. This quick quiz helps identify which programme format suits your work pattern best.

How much time do you have for movement breaks?

What's your main focus?

Where do you feel the most tension?

Programme Library

Choose Your Format

All programmes follow the same educational philosophy: practical, desk-based, and designed for real office schedules.

Micro-Break Sequences (3–5 mins)

Quick movement boosts designed to fit between focused work sessions. No setup, no mess, instant circulation activation.

Desk Chair Mobility

Seated spinal rotations and hip opening right from your chair.

Breathing & Shoulder Reset

Calming breath work combined with shoulder and neck release.

Energy Activation

Standing pulse raises and dynamic arm movements to boost alertness.

Flow Sessions (10–15 mins)

Continuous movement sequences combining awareness, flexibility, and gentle strength.

Morning Activation Flow

Energising sequence to prepare your body for the working day.

Afternoon Release Flow

Tension-releasing movements perfect for early-afternoon sluggishness.

Evening Wind-Down Flow

Gentle unwinding sequences to transition from work mode into evening.

Desk Stretching Toolkit

Targeted stretches for common tension points built up through desk work.

Wrist & Forearm Release

Relief for keyboard and mouse strain with sustained stretches.

Chest & Front Body Opening

Countering forward posture with gentle expansive stretches.

Hip & Lower Back Mobility

Sitting-induced tightness release through accessible floor and chair positions.

Your Journey

A Typical Implementation Day

09:00

Morning Setup

Desk assessment and first micro-break
11:30

Mid-Morning Reset

3-min energy activation
13:30

Post-Lunch Flow

10-min full sequence
15:00

Afternoon Release

Targeted desk stretches
17:00

End-of-Day Wind-Down

Transition sequence
Professional in bright office environment performing a gentle standing stretch
Evidence-Informed Design

Built on Movement Science

Our programmes draw from established principles in ergonomics, movement science, and occupational wellness. We distil academic research into practical, office-friendly guidance.

Every routine has been tested in real office settings with professionals like you—from open-plan environments to remote home offices.

Learn About Our Method

Clear Scope & Boundaries

What We Provide

  • Educational movement sequences
  • Ergonomic positioning guidance
  • Tension-release techniques
  • Routine-building frameworks
  • Desk-based wellness practices

What We Do NOT Provide

  • Medical diagnosis or treatment
  • Physiotherapy or rehabilitation
  • Individualised health assessment
  • Pain management protocols
  • Professional medical advice

Important: If you have existing injuries, chronic pain, or medical conditions, please consult a healthcare professional or physiotherapist before starting any new movement routine. Our programmes are educational and informational only.

Service Offerings

Our Programmes

Self-Guided Library

Free

or from $29

  • Access to sample routines
  • Basic ergonomic guide
  • Email support (limited)
Get Started
Popular

Standard Programme

$59

per month

  • Full library access (20+ routines)
  • Weekly new sequences
  • Desktop and mobile apps
  • Email guidance
  • Personalised routine builder
Choose Plan

Team Programme

$399

per month (up to 50 people)

  • Full library for all team members
  • Group session guidance
  • Workplace wellness setup
  • Quarterly check-ins
  • Custom routine development
Enquire

Corporate Consultation

$1,200+

custom engagement

  • Workplace assessment
  • Tailored programme design
  • Staff training sessions
  • Implementation support
  • Ongoing optimisation
Contact Sales

Team Corporate (100+)

Custom

pricing on request

  • Enterprise-scale deployment
  • Full integration support
  • Dedicated account manager
  • Quarterly wellness reports
  • Unlimited customisation
Request Quote

Agency Partner

Bespoke

wholesale terms available

  • White-label options
  • Reseller programme
  • Partner training
  • Marketing support
  • Revenue sharing available
Become Partner

What Professionals Say

Individual experiences. Results and engagement levels vary. These testimonials reflect personal feedback about programme delivery and content quality.

"Finally a movement programme that actually fits into a busy workday. No guilt about time, just practical 5-minute routines I can do between meetings."

— Sarah, Product Manager, Melbourne

"The ergonomic setup guide completely changed how I've organised my desk. Tension in my shoulders has reduced noticeably just from small positioning changes."

— James, Software Developer, Brisbane

"We implemented this across our office of 30 people. The team appreciates that it's clear, non-preachy guidance we can actually use. Engagement has been solid."

— Diana, HR Manager, Sydney

Frequently Asked Questions

No. We provide educational content and informational guidance about movement, ergonomics, and wellness practices. This is not medical advice, diagnosis, treatment, or physiotherapy. If you have injuries or pain, consult a healthcare professional.

Individual experiences vary. Our programmes are informational tools designed to support workplace wellness routines. We don't guarantee outcomes—results depend on individual consistency, existing conditions, and personal response to movement.

Please consult a medical professional or physiotherapist first. They can assess your situation and advise whether our educational programmes are suitable alongside professional care.

All programmes are designed for any office setup—open-plan, individual desks, or home offices. The same principles apply. Access is via app or browser, so you can follow routines anywhere you work.

No. All programmes use bodyweight or common office items like your chair or desk. No gym, special clothing, or equipment needed.

Yes. We offer team and corporate programmes. These include group training, workplace setup guidance, and implementation support. Contact us for a consultation about your workplace needs.

Ready to Move More Intentionally?

Start with our free sample routines, or explore a full programme tailored to your work style.

Get Started Today

About Spinaljoint

We're a small team of movement educators, ergonomists, and workplace wellness specialists based in Sydney. We've spent years working with office professionals to distil complex movement science into practical, usable guidance.

Our mission is straightforward: help desk-based professionals integrate intentional movement into their workdays without fuss or pressure. No extreme fitness culture. No medical claims. Just clear, evidence-informed practice.

AK

Alice Kemp

Movement Educator, Founder

RJ

Robert James

Ergonomic Specialist

MC

Maya Chen

Workplace Wellness Coordinator