All routines

Desk-Day Neck, Shoulders, and Hips

A desk-day reset for the areas that get quiet during long work blocks. Move gently and keep the breath easy.

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Before you start

Move gently and stop if you feel sharp pain, dizziness, numbness, or symptoms that feel unsafe. This routine is general fitness guidance, not medical care.

Exercises

1. Neck Side Glide

1 set 路 25s hold 路 10s rest 路 both sides

Sit tall and glide one ear gently toward the shoulder. Keep the shoulder heavy and avoid pulling on the head.

2. Seated Chest Opener

2 sets 路 25s hold 路 10s rest

Interlace hands behind you or hold the chair sides. Lift the chest softly without flaring the ribs.

3. Desk Shoulder CAR

1 set 路 5 reps 路 10s rest 路 both sides

Circle one shoulder slowly through a comfortable range. Keep the ribs quiet and the neck relaxed.

4. Chair Figure-Four

1 set 路 35s hold 路 10s rest 路 both sides

Cross ankle over thigh and sit tall. Lean forward slightly only if the hip wants more stretch.

5. Standing Hip Flexor Reach

1 set 路 30s hold 路 10s rest 路 both sides

Step one foot back, tuck the pelvis slightly, and reach the same-side arm overhead. Keep it gentle.