# Standing Desk Reset for Stiff Feet and Hips

A short standing routine for people who alternate between sitting and standing. It restores foot, calf, hip, and upper-back movement.

- URL: https://forma-web.online/routines/standing-desk-reset/
- Duration: About 7 min
- Admin slug: standing-desk-reset

## Before you start

Move gently and stop if you feel sharp pain, dizziness, numbness, or symptoms that feel unsafe. This routine is general fitness guidance, not medical care.

## Exercises

### 1. Foot Tripod Rock

1 set · 8 reps · 10s rest · both sides

Stand tall and shift weight from heel to big toe to little toe while keeping the foot relaxed and grounded.

#### Steps
- Stand tall on one foot or both feet.
- Find pressure under the heel.
- Shift toward the big-toe base.
- Shift toward the little-toe base.
- Keep the foot relaxed and grounded.

#### Cues
- Heel, big toe, little toe.
- Foot stays soft.
- Move slowly.

#### Common mistakes
- Clenching the toes.
- Rolling the ankle aggressively.
- Losing tall posture.

### 2. Calf Raise

2 sets · 12 reps · 1s hold · 15s rest

Rise smoothly onto toes, pause briefly, then lower with control. Hold a desk for balance if needed.

#### Steps
- Stand tall near a desk if needed.
- Press through the balls of your feet.
- Rise smoothly onto your toes.
- Pause briefly at the top.
- Lower with control.

#### Cues
- Rise smoothly.
- Pause tall.
- Control down.

#### Common mistakes
- Dropping quickly.
- Rolling ankles outward.
- Leaning heavily on the desk.

### 3. Desk Hip Hinge

2 sets · 8 reps · 15s rest

Hands on desk, soften knees, and send hips back until hamstrings lightly stretch. Keep spine long.

#### Steps
- Place hands on the desk.
- Soften your knees.
- Send hips back behind you.
- Keep the spine long.
- Stand tall again with control.

#### Cues
- Hips move back.
- Long spine.
- Light hamstring stretch.

#### Common mistakes
- Rounding the back heavily.
- Locking the knees.
- Squatting instead of hinging.

### 4. Standing Quad Stretch

1 set · 30s hold · 10s rest · both sides

Hold support, bring heel toward glute, and keep knees close. Stop if the knee feels pinchy.

#### Steps
- Hold a desk or wall for support.
- Bend one knee behind you.
- Bring heel toward the glute.
- Keep knees close together.
- Stand tall and hold.

#### Cues
- Use support.
- Knees close.
- Tall body.

#### Common mistakes
- Pulling into knee pain.
- Arching the lower back.
- Letting the knee drift far out.

### 5. Standing Thoracic Rotation

2 sets · 6 reps · 10s rest · both sides

Hands across chest, rotate upper back left and right while hips stay mostly forward. Move slowly.

#### Steps
- Stand tall with feet grounded.
- Cross hands over your chest.
- Rotate the upper back to one side.
- Keep hips mostly forward.
- Return and rotate the other way.

#### Cues
- Hips stay forward.
- Turn upper back.
- Move slowly.

#### Common mistakes
- Twisting through the knees.
- Rushing the rotation.
- Forcing the neck around.