Press start, put the phone down
The player goes full-screen with a giant countdown ring. A short "get ready" phase gives you time to stand up and find a wall.
10 minutes · no equipment · no thinking required
Your body called.
It wants ten minutes at noon.
MidDay runs your mid-day stretch & meditation routine on autopilot: a full-screen timer, a chime for every transition, and clear graphics for every position. You never look at the clock — you just move, breathe, and go back to work sharper than you left.
- Auto-advancing timers
- Audio + voice cues
- Fully customisable
Release · Lower body
1:00
Next · Mindfulness Breathing
Standing Hip Flexor Stretch
Tuck the tailbone, then push the hips forward.
3 pm crashis a posture problem as much as a caffeine one
6+ hoursof sitting keeps your hip flexors locked shut all day
10 minis all it takes to reset breathing, hips and calves
How it works
The chimes do the thinking
A soft tone marks every transition, a double tone tells you to switch legs, and an optional voice announces what's next. Eyes closed the whole way if you like.
Back to the desk, regulated
The routine finishes in a breathing block on purpose — you return parasympathetic and focused, not sweaty and scattered.
The starter routine · 10 min
Weighted heavily toward lower-body recovery — hips, ankles and thoracic spine — for people who sit all morning and then squat or run.
Activate
1 min
1. Forearm Plank
Wake the whole system up with full-body tension.
Squeeze the glutes, pull the elbows toward your toes.
Release
1 min · per side
2. Doorway Chest Stretch
Opens the pectorals and front delts, pulled tight by typing and driving.
Forearm on the frame, step through, turn the chest away.
Release
1 min
3. Desk Lat & Thoracic Stretch
Frees the lats and mid-back — what keeps the chest proud under a bar.
Hinge, head between the arms, sink the chest.
Release
1 min · per side
4. Standing Hip Flexor Stretch
Un-kinks the hips after a morning locked in flexion.
Tuck the tailbone first, then push the hips forward.
Release
1 min · per side
5. Seated Figure-4 Stretch
Glutes and external hip rotation — the knees-out drive at the bottom of a squat.
Flat back, hinge from the hips, not the spine.
Release
1 min · per side
6. Wall Calf / Ankle Stretch
Tight ankles force the heels up when you squat deep.
Heel down, leg straight, lean in.
Release
1 min
7. Assisted Deep Squat Hold
The one move that ties the whole lower body back together.
Hold on, sit down deep, rock gently side to side.
Regulate
3 min
8. Mindfulness Breathing
Down-regulate the nervous system before going back to work.
In 4 — hold 4 — out 4 — hold 4.
Everything else it does
Timers that never nag
Phases chain automatically. Pause, skip, or rewind a phase with one key press — space, arrow keys, done.
Sound alerts, tuned
Generated on the fly in the browser, so there's nothing to download. Volume, voice and the final-seconds countdown are all yours to set — and the closing meditation can run completely uninterrupted.
Graphics for every move
Each exercise ships with a clean line drawing showing the position and exactly where you should feel it.
Build your own
Add exercises with your own instructions, cue line, picture and per-side flag, then order them into a routine of any length.
Accounts & teams
Everyone gets their own routine, settings and streak. An admin creates the accounts — no open sign-up to police.
Streaks worth keeping
Finished sessions are logged so you can see minutes moved and consecutive days — quiet motivation, no confetti.
Ten minutes. Same time tomorrow.
Log in and the routine is already waiting — pre-loaded, pre-timed, ready to press play.
Open MidDay