Mobility & Recovery Recommended program

Desk Worker Back Relief

Undo hours of sitting. Gentle moves mobilize your upper back, open tight hips and chest, and wake up the postural muscles that help you sit and stand tall.

12exercises

20min

17sets

0Done ×

Start workout

Training flow

Warm-up 2 exercises

rest 10s

rest 10s

Main 7 exercises

Cat-Cow

2 sets 10 reps Lower Back

rest 10s

Thread the Needle

1 sets 8 reps Upper Back

rest 10s

Open Book Stretch

1 sets 8 reps Upper Back

rest 10s

Prone Y Raise

2 sets 10 reps Shoulders

rest 30s

Reverse Snow Angel

2 sets 10-12 reps Upper Back

rest 30s

Bird Dog

2 sets 8 reps Lower Back

rest 30s

Glute Bridge

2 sets 12 reps Glutes

rest 30s

Cool-down 3 exercises

Kneeling Hip Flexor Stretch

1 sets 30s Quadriceps

rest 10s

Child's Pose

1 sets 45s Lower Back

rest 10s

Doorway Chest Stretch

1 sets 30s Chest

rest 10s