gentle
20-Minute Desk Worker Movement Reset
A 20-minute post-desk reset undoes the primary physical effects of a day at a computer — highly worth doing every single working day.
20 min · Kit: Nothing
The session
- 1Seated spinal extension over chair back: 5 reps
- 2Chin tucks: 15 reps
- 3Hip flexor lunge: 90 sec each side
- 4Chest opener (doorframe): 30 sec × 3
- 5Wall slide Y and W: 15 reps
- 6Dead bug: 8 each side
- 7Standing forward fold: 1 min
- 8Lateral neck stretch: 45 sec each side
Worth knowing
- The after-work movement reset is one of the highest-value habits for desk workers
- The hip flexors are the first thing to tighten from prolonged sitting; addressing them daily changes everything
