Beginnermobility
Desk Worker's Mobility Flow
Combat desk posture with gentle stretches and mobility exercises.
20 min
None
Benefits
- Reduces neck and shoulder tension
- Improves posture and spinal alignment
- Increases hip flexibility
- Prevents repetitive strain injuries
Exercise Breakdown
Neck Rolls
30 seconds • Rest 10 seconds
Slowly roll head in circles, then reverse direction. Keep movements gentle and controlled.
Shoulder Blade Squeezes
45 seconds • Rest 15 seconds
Pull shoulder blades together, hold for 2 seconds, then release. Focus on opening the chest.
Hip Circles
30 seconds • Rest 10 seconds
Stand with hands on hips. Make large circles with your hips, then reverse direction.
Cat-Cow Stretches
45 seconds • Rest 15 seconds
On hands and knees, alternate between arching and rounding your spine slowly.
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