HealthBeginner6 weeks5 workouts per week20 minutes
Post-Desk Back Relief
Twenty minutes to undo eight hours in an office chair
Who it’s for
Sedentary work, experiencing tightness and heaviness in the lower back and neck by evening.
How it works
We don't stretch what is already overstretched. We restore mobility to the thoracic spine and pelvis, while building isometric endurance in the spinal erectors and scapular muscles. Tightness is usually a strength issue, not short muscles.
Weekly layout
1Thoracic & hip mobilitymobility · core: anti-extensionStart this workout →2Scapulae & posterior chainrow · hinge · core: anti-extensionStart this workout →3Mobility & breathingmobility · core: anti-rotationStart this workout →4Glutes & corehinge · lunge · core: anti-extensionStart this workout →5Free movementmobility · conditioningStart this workout →
How load increases
Increase isometric hold time from 20 to 45 seconds and sets from 2 to 4. Do not add external load.
Deload
Not required: intensity is kept low by design.
Programs are for guidance only and are not medical advice. Consult a doctor if you have health conditions.
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