{"product_id":"functional-mobility-for-desk-workers","title":"Functional Mobility for Desk Workers: A 10-Minute Daily Routine for Tech-Neck and Lower Back Compression","description":"\u003cp\u003eFunctional Mobility for Desk Workers gives you a 10-minute daily routine of gentle moves to help ease \"tech-neck\" and lower back compression, plus simple desk setup tips and movement breaks that fit into a real workday. No equipment needed.\u003c\/p\u003e\n\u003ch3\u003eWhat's inside\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eWhy sitting stiffens you up:\u003c\/strong\u003e tech-neck and lower back compression in plain words, plus a clear \"before you start\" safety page.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eNeck and upper back:\u003c\/strong\u003e chin tucks, neck stretches, shoulder rolls, shoulder blade squeezes, chest openers, twists and wrist stretches.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eLower back and hips:\u003c\/strong\u003e seated cat-cow, back extensions, hip flexor and hamstring stretches, glute bridges, and simple ways to get out of the chair.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eThe 10-minute daily routine,\u003c\/strong\u003e minute by minute, plus two-minute neck and back resets.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eYour desk and your day:\u003c\/strong\u003e screen, chair and keyboard setup, and a movement break plan.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003e7 printable trackers and cards:\u003c\/strong\u003e routine card, four-week tracker, movement break log, desk setup check, body check-in, movement plan and four-week review.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003eThe details\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003ePDF, 28 pages, A4\u003c\/li\u003e\n\u003cli\u003eTrackers print well in colour or black and white\u003c\/li\u003e\n\u003cli\u003eInstant digital download. Nothing is posted.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003e\u003cem\u003ePlease note: this guide shares general information about gentle movement. It is not medical or physiotherapy advice and is not a substitute for care from a doctor or physiotherapist. Stop any move that hurts, and see a professional if you have ongoing pain or an injury.\u003c\/em\u003e\u003c\/p\u003e","brand":"PDFShelves","offers":[{"title":"Default Title","offer_id":67905514307733,"sku":"PDFS-WEL-DESK-MOBILITY","price":200.0,"currency_code":"ZAR","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0806\/2920\/3093\/files\/product-cover_aceda1ad-ca82-4bf6-b486-3cbcba5abee6.jpg?v=1792345462","url":"https:\/\/pdfshelves.com\/products\/functional-mobility-for-desk-workers","provider":"PDFShelves","version":"1.0","type":"link"}