Functional Mobility for Desk Workers: A 10-Minute Daily Routine for Tech-Neck and Lower Back Compression

Functional 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.

What's inside

• Why sitting stiffens you up: tech-neck and lower back compression in plain words, plus a clear "before you start" safety page.
• Neck and upper back: chin tucks, neck stretches, shoulder rolls, shoulder blade squeezes, chest openers, twists and wrist stretches.
• Lower back and hips: seated cat-cow, back extensions, hip flexor and hamstring stretches, glute bridges, and simple ways to get out of the chair.
• The 10-minute daily routine, minute by minute, plus two-minute neck and back resets.
• Your desk and your day: screen, chair and keyboard setup, and a movement break plan.
• 7 printable trackers and cards: routine card, four-week tracker, movement break log, desk setup check, body check-in, movement plan and four-week review.

The details

• PDF, 28 pages, A4
• Trackers print well in colour or black and white
• Instant digital download. Nothing is posted.

Please 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.