Program
Desk back reset
by Kaira
For long days at a screen. Eight quiet minutes at your desk, five days a week: neck, upper back, chest and hips get moving again. No floor, no sweat, office clothes are fine.
- Beginner
- Office
- You'll need: chair
Week 1Neck and upper back
Day 19 min
- Chin Tuck2 × 10
- Shoulder Roll1 × 40 s
- Seated Thoracic Extension2 × 8
- Seated Cat-Cow2 × 8
- Levator Scapulae Stretch2 × 30 s
Day 28 min
- Seated Neck Rotation2 × 20 s
- Scapular Squeeze2 × 12
- Seated Spinal Twist2 × 30 s
- Wall Slide2 × 10
Day 39 min
- Chin Tuck2 × 10
- Shoulder Shrug2 × 12
- Seated Cat-Cow2 × 8
- Seated Side Bend2 × 20 s
- Distance Gaze2 × 20 s
Day 48 min
- Neck Side Release1 × 40 s
- Seated Thoracic Extension2 × 8
- Scapular Squeeze2 × 12
- Seated Spinal Twist2 × 30 s
- Standing March1 × 40 s
Day 57 min
- Wrist Circles1 × 30 s
- Wrist Flexor Stretch2 × 20 s
- Wrist Extensor Stretch2 × 20 s
- Finger Tendon Glide2 × 8
- Chin Tuck2 × 10
Week 2Chest and shoulders
Day 110 min
- Doorway Chest Stretch2 × 30 s
- Wall Slide2 × 10
- Scapular Squeeze2 × 12
- Standing Chest Opener1 × 40 s
- Chin Tuck2 × 10
Day 27 min
- Shoulder Roll1 × 40 s
- Seated Thoracic Extension2 × 8
- Doorway Chest Stretch2 × 30 s
- Shoulder Shrug2 × 12
Day 310 min
- Wall Slide2 × 12
- Standing Chest Opener1 × 40 s
- Seated Spinal Twist2 × 30 s
- Scapular Squeeze2 × 12
- Wall Posture Hold2 × 30 s
Day 48 min
- Chin Tuck2 × 12
- Levator Scapulae Stretch2 × 30 s
- Doorway Chest Stretch2 × 30 s
- Seated Cat-Cow2 × 8
Day 57 min
- Wall Posture Hold2 × 30 s
- Wall Slide2 × 12
- Standing Chest Opener1 × 40 s
- Shoulder Roll1 × 40 s
Week 3Hips and legs
Day 18 min
- Sit-to-Stand2 × 10
- Standing Hip Flexor Stretch2 × 30 s
- Standing Calf Raise2 × 15
- Seated Figure-Four Stretch2 × 30 s
Day 27 min
- Standing Hip Hinge1 × 10
- Standing March1 × 40 s
- Sit-to-Stand2 × 10
- Standing Quad Stretch2 × 30 s
Day 38 min
- Seated Figure-Four Stretch2 × 30 s
- Standing Calf Raise2 × 15
- Wall Calf Stretch2 × 30 s
- Sit-to-Stand2 × 10
Day 48 min
- Standing Hip Flexor Stretch2 × 30 s
- Standing Hip Hinge1 × 10
- Standing Calf Raise2 × 15
- Standing March1 × 40 s
- Chin Tuck2 × 10
Day 57 min
- Sit-to-Stand2 × 12
- Standing Quad Stretch2 × 30 s
- Seated Figure-Four Stretch2 × 30 s
- Shoulder Roll1 × 40 s
Week 4All of it, together
Day 18 min
- Chin Tuck2 × 10
- Seated Thoracic Extension2 × 8
- Doorway Chest Stretch2 × 30 s
- Sit-to-Stand2 × 10
Day 29 min
- Scapular Squeeze2 × 12
- Wall Slide2 × 12
- Standing Hip Flexor Stretch2 × 30 s
- Standing Calf Raise2 × 15
Day 37 min
- Seated Spinal Twist2 × 30 s
- Seated Cat-Cow2 × 8
- Standing March1 × 40 s
- Wall Posture Hold2 × 30 s
Day 48 min
- Levator Scapulae Stretch2 × 30 s
- Shoulder Shrug2 × 12
- Seated Figure-Four Stretch2 × 30 s
- Sit-to-Stand2 × 12
Day 57 min
- Wrist Circles1 × 30 s
- Finger Tendon Glide2 × 8
- Chin Tuck2 × 10
- Standing Chest Opener1 × 40 s
- Distance Gaze2 × 20 s