Desk and daily movement · Setia Alam

Desk Reset for people who sit most of the day

A short, gentle movement sample you can try at your desk. We are exploring a 14 day Desk Reset plan for office workers and would like to know what you would actually use.

Try the free sample Tell us what you want included

Winston discussing symptoms and movement with a patient at Armos Therapy

A free 5 minute sample

Change position, then move gently

Use this as a general movement break, not a personalised exercise prescription. Keep the range comfortable and skip any movement that does not suit you.

Stand or walk for a minute. Step away from the screen if you can, and let your arms relax.
Roll your shoulders slowly. Make a few comfortable circles in each direction without forcing the movement.
Turn your head gently. Look to one side, return to centre, then look to the other side within a comfortable range.
Move your wrists and hands. Open and close your hands, then make a few easy wrist circles.
Walk or change position again. Take a moment to notice how you feel before returning to work.

The five steps are a sample, not five minutes of prescribed repetitions. Set a comfortable pace. Take regular short breaks from computer work when practical.

What we are considering

A proposed 14 day plan

We are testing interest before finalising the plan. The idea is a simple daily movement routine that fits around desk work, with a first week to establish a habit and a second week to build on it at a comfortable pace.

Short sessions designed around areas commonly affected by desk work: neck and shoulders, back, hips, wrists and forearms
Clear movement instructions and options to keep things comfortable
A practical way to remember breaks and adjust your desk setup

Availability: In development. There is no checkout, launch date or confirmed optional package yet.

Help shape Desk Reset

Would you use this plan?

Tell us if the core plan interests you. You can also tick any possible additions you would find useful; these are ideas under consideration, not available services or confirmed inclusions.

Guided movement videosShort demonstrations you could use during a work break. Desk setup guideA practical checklist for your everyday workspace. Therapist feedback optionAn option to ask Armos about your movement concerns, subject to scope and availability.

Message Armos about Desk Reset

WhatsApp opens with your choices in a draft message. Nothing is sent unless you send it. You can also call 018-663 1919.

When a sample is not enough

If movement causes or worsens pain, stop that movement. New or worsening numbness, tingling, weakness, severe pain or unusual symptoms deserve individual medical advice. The sample cannot diagnose a condition or tell you which treatment is appropriate.

For concerns that affect your day, read about how Armos assesses movement or contact the Setia Alam centre. We can advise whether an Armos appointment or another healthcare professional is more appropriate.

Desk Reset questions

Before you register interest

Is the 14 day Desk Reset plan available now?

Not yet. This page shares a free movement sample and asks which proposed plan features would be useful. Message Armos on WhatsApp if you want an update when the plan is ready.

Do I need to be an Armos patient to register interest?

No. Anyone considering a desk movement routine can tell us what would help. The sample is general information and does not replace an individual assessment.

Is Desk Reset a treatment for neck or back pain?

No. It is a proposed general movement plan for desk workers. If you have pain, nerve symptoms or a medical concern, seek individual advice about what is suitable for you.