How to Reduce Fatigue During Sedentary Work: Try a Free Exercise Course from Hillel IT School

Neck tension, back pain, and eye strain have become common among people who work at a computer, use tablets, or remain in static positions for extended periods. In response, a free video course has been created in Ukraine offering a simple solution to this problem: short movement breaks that can realistically be done even during the workday. The project is a social initiative by Hillel IT School in partnership with the Unbroken rehabilitation center.

The goal is straightforward: to provide an easy and safe way to reduce physical tension and fatigue when time is limited. The course is taught by a certified physical therapist and is suitable for both adults and school-age children. All materials are available free of charge on the Hillel Max platform.

The course follows a microlearning format, with individual videos lasting 2–5 minutes that require no special equipment or prior preparation. The project is titled “(Un)healthy habits. Short exercises for your body.” It is the only video course of its kind in Ukraine developed in collaboration with experts from the UNBROKEN National Rehabilitation Center and Hillel IT School.

In total, the course consists of seven episodes. Each one includes simple and safe exercises for the neck, lower back, arms, and eyes; basic recommendations for setting up a workspace; and explanations of common myths and misconceptions. The total duration of all materials is approximately 25 minutes. All exercises are performed at a comfortable pace, require no equipment, and are specifically adapted to the realities of working and studying in front of screens.

The course instructor, UNBROKEN Center physical therapist Andrii Novosad, explains why this format is especially relevant today:

“Every day we see patients whose problems started with small things — an uncomfortable position at a laptop or constant neck tension. These videos do not replace a consultation with a specialist, but they help people develop healthy habits and prevent future problems before they arise.”

The authors emphasize from the outset that the course is preventive in nature and not an alternative to medical care. Its purpose is to reduce daily physical strain and provide a clear, accessible tool for people who do not have time for complex programs.

The project was conceived as a social initiative with open access from the very beginning. Alina Pervushyna, the initiator of the course and Head of PR at Hillel IT School, notes that it was essential to make the content fast, clear, and responsible:

“We deliberately chose a short-video format led by a physical therapist as a meaningful alternative to generalized advice found online. We wanted to give people quick access to verified and safe exercises — without exaggeration, without promises to ‘cure everything,’ and without harm to health. And to address the constant lack of time. To show that taking care of your body is realistic even in just a few minutes.”

The course is also seen as a practical tool for educational institutions and companies, particularly within wellbeing programs. Hillel IT School CEO Vadym Drumov adds:

“We see how people invest in their professional development for years. It is equally important not to ignore basic care for the body. This course is an important step toward making prevention accessible and a normal part of the working day.”

The authors stress that the course was not created only for IT professionals. It is suitable for anyone who spends a lot of time sitting: office workers, teachers, students studying online, and service industry employees. In practice, there are no profession- or age-related limitations.

The course can be viewed free of charge, and exercises can be selected based on individual needs here: https://max.ithillel.ua/courses/healthy-habits