Mobility for Desk Workers

A 15-minute flow for hips, mid-back, and neck — plus micro-breaks you will actually do

20 min6 photographed stepsBeginner

You will learn a daily sequence: 90/90, couch stretch, open books, wall angels, chin tucks, wrists. Then a 45-minute timer so the desk cannot own your hips without a fight.

What you'll learn

Couch stretch without faking it with a backbend
T-spine open books
Chin tucks for a forward head
A timer-based break you can do in work clothes

Inside this course

HipsSitting shortens the front. You have to open it on purpose.
Spine, neck, wristsThe stack from chair to screen.
The 15-minute run-throughTimer on. Stop when it rings.
The desk still has to changeMobility cannot out-train a laptop in your lap for 10 hours.

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First steps from Hips

See how every step looks — photo, checklist, and pro tips included.

Glute on, ribs down. That's a hip stretch, not a backbend.

01Couch stretch

Back knee against the wall or couch, front foot planted. Squeeze the glute of the back leg, ribs down. 90 seconds each side. Do not arch the low back to fake depth.

If this is a 2/10 stretch, move the back knee closer to the wall. If it is a 9/10, pad the knee and back off.

0290/90 switches

Both knees at 90°, sit tall, switch sides slowly 10 times. Sit on a pad if the hip yells. Then figure-4 on your back, 60 seconds each side.

Hamstring: towel around the foot, knee soft, 45 seconds. Nerve zings down the foot means bend the knee more — that's not a 'push through' cue.

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