Movement that fits your workday.
Hill turns the time you'd spend hunched at your desk into short, guided mobility routines — 4 to 8 minutes, no equipment, easy to actually keep up with.
Built for desk workers, tech teams, and anyone who sits too long.
Hill — from the Urdu & Hindi ہِلنا: to move, to budge, to shift slightly. The origin of our name.
12 days
Hill streak
Loosen up
Short, guided stretches that ease the stiffness from sitting all day.
Move more often
Gentle nudges throughout the day so a break takes a minute, not an hour.
Feel better
Small daily movement that adds up to looser shoulders and a clearer head.
Your desk-break companion
Hill plans small movements around your day, nudges you at the right moment, and keeps the streak going — so staying mobile feels effortless.
Good afternoon
Time to move
Up next
Neck Reset
4 min · neck & shoulders
Today's plan
- ✓Morning Wake-Up5 min
- ✓Lunchtime Flow6 min
- ✓Neck Reset4 min
- ✓After-Work Mobility7 min
Works for every body
Chair adaptations of classic stretches like Cat-Cow and Pigeon — low-impact for tech workers and older adults alike. No mat, no equipment, no gym.
Gentle reminders
Three gentle nudges a day — morning, lunch, and end of day — timed to when your body needs a break. Never nagging.
Track your streak
Build a habit you can see and feel.
You're not stretching alone.
Too many of us spend too many hours at a desk — and our bodies quietly pay for it over the years. Looking after yourself is a long game, and it's far easier together. A live community map shows who's moving near you right now. It turns a solo habit into a shared one.
- M
Maya · Designer
Neck Reset
312
stretches
- D
Daniel · Engineer
Lower Back Unlock
1,204
stretches
- P
Priya · Product manager
Morning Wake-Up
540
stretches
- T
Tom · Retired teacher
Lunchtime Flow
2,981
stretches
Routines for where it hurts — and when.
Start with our core routines — each a sequence of 30–60 second moves with a plain-language coaching cue and an animated figure to follow. This is just the beginning.
Neck Reset
Neck & shoulders
Shoulder Release
Shoulders & upper back
Lunchtime Flow
Midday full-body reset
Lower Back Unlock
Lower back
Wrist & Forearm Relief
Wrists & forearms
After-Work Mobility
End-of-day decompress
Morning Wake-Up
Start-of-day full body
Hip Flexor & Glutes
Hips & glutes
Three routines free, forever. Unlock the full library — plus full analytics and the community map — with Hill Pro: $4.99/mo, first week free.
New routines every week.
Our library keeps growing. Tell us what your body needs — sore wrists, tight hips, post-run recovery, anything — and we'll build it.
Request a routineQuestions, answered.
How long is a routine?+
Each routine is a guided 4–8 minute sequence of 30–60 second moves, with a coaching cue and an animated figure to follow. Short enough to fit between meetings.
Do I need any equipment?+
Nothing at all. Every movement is designed to be done at or beside your desk, in whatever you're already wearing.
Is it suitable for older adults?+
Yes. Hill's movements are low-impact and gentle, with chair adaptations of classic stretches like Cat-Cow and Pigeon — they work whether you're 25 and at a laptop or 65 and staying limber.
What's free, and what's Hill Pro?+
Three routines are free forever. Hill Pro ($4.99/mo, with a one-week free trial) unlocks the full routine library, full progress analytics, the community map, and smart daily reminders.
Be first to move with Hill.
Join the waitlist and we'll send you an invite the moment Hill lands on the App Store.
No spam. Just one note when Hill is ready.