Recovery Plans

Build a daily recovery plan you can actually stick to

Choose your sitting pattern and stiffness level to generate a short reset that fits into a real workday.

Interactive Tool

Desk Worker Back Reset

Choose how long you sit and how stiff you usually feel. The tool returns a premium 5-minute reset you can actually use between meetings.

How long do you sit each day?How much stiffness shows up?

The result stays intentionally short so it feels realistic on a workday.

Your 5-minute reset

This sequence is designed to interrupt sitting fatigue and bring rotation, extension, and hip opening back into your day.

Step 1

Cat Cow

A gentle spinal mobility drill that restores motion through the back and ribs.

6-8 slow reps

Step 2

Bird Dog

A trunk control drill that builds coordination between the hips, core, and shoulders.

5 reps per side

Step 3

Hip Flexor Stretch

A front-of-hip opener that is useful after long sitting or limited movement days.

30-40 seconds per side

Step 4

Thoracic Rotation

An upper-back mobility drill that restores rotation and reduces desk-driven stiffness.

5-6 reps per side

Step 5

Wall Angels

A posture-focused drill for upper-back extension, shoulder positioning, and rib control.

6-8 smooth reps

Recommended use: Perform the sequence once midday and once before finishing work.