# Desk Gym

> Desk Gym is a Chrome extension that reminds you to move during the workday and guides you through short, illustrated desk exercises and stretches. It works offline and needs no account.

Desk Gym is for people who sit at a computer all day and end up with a stiff neck, tight shoulders, sore wrists, tired eyes, an achy back or an afternoon slump. It reminds you to take short movement breaks on your schedule and guides each break with illustrated moves and short cues.

## Key facts

- Type: browser extension (Manifest V3) for Google Chrome 120 or newer, Mozilla Firefox, Brave and Microsoft Edge. Chrome, Brave and Edge install from the Chrome Web Store; Firefox from Firefox Add-ons.
- Price: free. Desk Gym Pro is a one-time $25 payment, not a subscription.
- Free: reminders and scheduler, 21 guided moves, breaks of 1, 2, 3 or 5 minutes.
- Pro: all 400+ moves and every new one, breaks up to 15 minutes, body-area focus, saved favourites, full break history and charts.
- Reminders: every 15 minutes to every 6 hours, or at set times, on chosen workdays and hours. Snooze, skip or pause from the notification or toolbar icon.
- Moves: 400+ illustrated moves across 13 body areas, seated, standing or on the floor. Most need no equipment.
- Privacy: no account. Settings and break history stay in the browser. No access to the pages you browse. Sends anonymous usage events and error reports.
- Works offline. Keyboard shortcut Alt+Shift+M starts a break from any tab.
- Languages: English, German.
- Not medical advice: gentle, general movement guidance.

## Links

- [Home](https://deskgym.app/): what Desk Gym does, a 60-second sample break, pricing and FAQ
- [Install from the Chrome Web Store](https://chromewebstore.google.com/search/desk%20gym)
- [Desk stretches by body area](https://deskgym.app/desk-stretches/): the full move library
- [Privacy](https://deskgym.app/privacy/)
- [Full move list with steps](https://deskgym.app/llms-full.txt)

## Desk stretches by body area

- [Desk stretches for a stiff neck](https://deskgym.app/desk-stretches/neck/): 17 gentle neck stretches for desk workers, with step-by-step drawings. Chin tucks, neck turns and side tilts you can do in your chair in under a minute.
- [Shoulder stretches for desk workers](https://deskgym.app/desk-stretches/shoulders/): 47 shoulder stretches and mobility moves for long days at a desk. Shoulder rolls, blade squeezes and wall slides, with clear illustrated steps.
- [Back stretches you can do at your desk](https://deskgym.app/desk-stretches/back/): 43 back stretches and mobility moves for sitting all day. Seated cat-cow, side bends, upper-back reaches and gentle twists with illustrated steps.
- [Wrist stretches for typing and mouse work](https://deskgym.app/desk-stretches/wrists/): 24 wrist stretches for people who type all day. Wrist circles, gentle palm up and palm down stretches and side bends, illustrated step by step.
- [Hand and finger stretches for the keyboard](https://deskgym.app/desk-stretches/hands/): 25 hand and finger exercises for desk days. Open and close, finger lifts, thumb circles and finger walks, with illustrated steps you can follow at your desk.
- [Eye exercises for screen time](https://deskgym.app/desk-stretches/eyes/): 23 eye exercises for long days at a screen. Complete blinks, distance focus resets, eye circles and gaze tracking, with step-by-step illustrations.
- [Hip stretches for sitting all day](https://deskgym.app/desk-stretches/hips/): 97 hip stretches and exercises for desk workers. Seated figure-four, marches, standing hip extensions and glute bridges with illustrated steps.
- [Glute exercises for people who sit all day](https://deskgym.app/desk-stretches/glutes/): 23 glute exercises and stretches for people who sit all day. Hip extensions, bridges, squats and figure-four stretches with step-by-step drawings.
- [Knee exercises you can do at your desk](https://deskgym.app/desk-stretches/knees/): 25 gentle knee exercises for long days in a chair. Seated knee extensions, heel slides, towel squeezes and sit-to-stands, with illustrated steps.
- [Ankle exercises you can do at your desk](https://deskgym.app/desk-stretches/ankles/): 35 ankle exercises for desk workers, with step-by-step drawings. Ankle circles, pumps, heel raises and calf stretches, seated or standing.
- [Foot exercises under your desk](https://deskgym.app/desk-stretches/feet/): 42 foot exercises you can do under your desk. Toe taps, toe spreads, arch lifts and heel raises with step-by-step illustrations.
- [Core exercises for desk workers](https://deskgym.app/desk-stretches/core/): 77 core exercises, from seated pelvic tilts and side bends to planks and dead bugs, with clear illustrated steps for every level.
- [Quick desk exercises for the afternoon slump](https://deskgym.app/desk-stretches/energy/): 30 quick movement breaks for the 3pm slump. Seated marches, heel digs, arm punches and step jacks you can do beside your desk, no change of clothes.

## FAQ

### What is Desk Gym?

Desk Gym is a Chrome extension that reminds you to move during the workday and guides you through short, illustrated desk exercises and stretches. It works offline and needs no account. You pick how often it reminds you, and each break shows you what to do with simple drawings and short cues.

### Is Desk Gym free?

Yes. The free version includes reminders, a full scheduler and 21 guided moves, with breaks of up to 5 minutes. Desk Gym Pro is a one-time $25 upgrade that unlocks all 400+ moves, breaks of up to 15 minutes, body-area focus, saved favourites and your full break history.

### Is Desk Gym Pro a subscription?

No. Pro is a single $25 payment. There are no renewals and nothing to cancel, and every new move we add is included.

### How do the break reminders work?

Choose how often you want a nudge, anywhere from every 15 minutes to every 6 hours, or set specific times. Pick your workdays and hours and Desk Gym only reminds you then. When a break is due you get a notification with Start and Snooze, and you can skip a break or pause reminders for an hour from the toolbar icon.

### How long is a break?

You choose. Free breaks last 1, 2, 3 or 5 minutes, and Pro adds 10 and 15 minute breaks. Most people start with two minutes, which is enough for three or four moves.

### Do I need any equipment?

No. Most moves need nothing but you and your chair. Some use a wall, a doorway or a towel, and you can tell Desk Gym what you have so it only picks moves you can do.

### Can I use it in an open-plan office?

Yes. Choose seated moves only and your breaks stay small and quiet: neck turns, shoulder rolls, wrist circles, ankle circles and eye exercises you can do without leaving your chair.

### Does Desk Gym work offline?

Yes. Every move and illustration is built into the extension, so breaks work without an internet connection.

### What data does Desk Gym collect?

You never create an account, and your settings, schedule and break history stay in your browser. Desk Gym can’t read the pages you browse. To help us fix bugs and improve the product, it sends anonymous usage events, such as a break being finished, and error reports. Our privacy page has the details.

### Which browsers does Desk Gym work in?

Desk Gym works in Google Chrome, Mozilla Firefox, Brave and Microsoft Edge, on Windows, Mac, Linux and ChromeOS. Chrome, Brave and Edge install it from the Chrome Web Store (Chrome 120 or newer), and Firefox installs it from Firefox Add-ons.

### Is there a keyboard shortcut?

Yes. Press Alt+Shift+M in any tab to start a break. During a break, Space pauses, the right arrow skips to the next move and Esc ends the break.

### Is Desk Gym medical advice?

No. Desk Gym offers gentle, general movement guidance. Move within a comfortable range and stop if anything hurts. If you have pain, an injury or a health condition, check with a health professional before starting new exercises.

### What languages is Desk Gym available in?

Desk Gym is available in English and German.