Sprint & Stretch: Breathwork

Whether you're between writing sprints or you're short on time, this 5-minute routine will reset your mind and body. Calm your mind, organize your thoughts, and refresh your body with guided breathing, a proven way to stimulate your relaxation response and focus your...

Sprint & Stretch: Upper Body and Core Strength
Focus: upper body, core
Equipment Needed: none

Whether you're between writing sprints or you're short on time, this 5-minute routine wake up your arms and core and get them working. These exercises pull double-duty by activating muscles around your ...

Sprint & Stretch: Lower Body Strength
Focus: lower body
Equipment Needed: none

Whether you're between writing sprints or you're short on time, this 5-minute routine is designed to be a quick little lower body workout to get your body movement. Our leg muscles play a huge role in circulating our ...

Sprint & Stretch: Stretch
Focus: full body stretch
Equipment Needed: towel or stretch strap

Whether you're between writing sprints or you're short on time, this 5-minute routine will loosen tight and overworked muscles to rebalance your body. We're focusing on hips, shoulders, and back with gent...

Sprint & Stretch Spinal Mobility
Focus: spinal mobility
Equipment Needed: none

Whether you're between writing sprints or you're short on time, this 5-minute routine will open up your spine and SI joints to break through your stiffness. This is a potent mix of movements that your backbone will ju...

Spinal Mobility by The Pond
Focus: spine, low back, midback, upper back
Equipment Needed: none

Here's your antidote to that stiff, achy spine, whether it's your low back, midback, upper back, or even the neck! This is a great routine to work through regularly to keep on top of your spine health ...

Quick Desk Routine
Focus: wrist, hand, posture
Equipment: desk and desk chair

You've been crushing your writing sprints, but now your fingers and wrists feel crushed, too. Follow along with Chelsea for this quick video to release the tension and soreness in your hands, wrists, and posture.

The...

Desk Low Back & Hips
Focus: low back and hips
Equipment: desk and desk chair

If long hours at the desk have your mind and body cramping up, try out this quick routine to release lower back and hip tension without even having to leave the office!

The content provided is for general wellness pur...

10-Minute Neck & Shoulders
Focus: neck & shoulders
Equipment: none
Position: seated in a chair or on the floor

Reward yourself after a good work session with this 10-minute neck and shoulder reset. Chelsea will guide you through three gentle stretches and one postural strengthening exercise to t...

10-Minute Desk Routine
Focus: spinal mobility
Equipment Needed: desk and chair

You've been doing great work! But your posture hasn't. Join Chelsea for a 10-minute routine that you can do at your desk to open the chest and shoulders and take your gremlin shrimp posture to human hero posture.

...

Wrist & Hand
Focus: wrists and hands
Equipment needed: none

Join us on the mat or seated in a chair to stretch out the forearms, wrists, and hands to reduce tension and strain that can cause issues like tennis elbow and carpal tunnel syndrome!

The content provided is for general wellness purpos...

Quick Stretch
Focus: neck & shoulders
Equipment needed: none

In this quick session, we're going to work on a few favorite exercises that you can do seated at your desk or on the mat to reduce tightness in your neck and shoulder area.

The content provided is for general wellness purposes only a...