Desk Warrior: Anti-Desk Job Mobility Plan
WORKOUT SUMMARY
Main Goal
Stress Reduction
Workout Type
Stretching
Fitness Level
Beginner
Program Duration
4-Week
Days Per Week
5 Days/week
Time Per Workout
10–20 minutes
Equipment Required
Resistance Band (optional), Chair
Target Gender
Other
Fix poor posture, tight hips, and tech-neck with this office-friendly plan.
Tailored for those who spend long hours sitting, this program delivers efficient, low-impact mobility and postural drills you can do at your desk, during breaks, or after work. It targets common desk-job issues like tight hip flexors, rounded shoulders, tech-neck, and lower back discomfort. With just a chair and minimal space, these 10–20 minute routines will reset your posture, relieve stiffness, and boost mobility. Perfect for work-from-home professionals or anyone seated for extended periods.
Monday – Upper Body Reset (Neck + Shoulders)
| Exercise | Sets | Reps |
| Rotating Neck Stretch | 3 | 15-20 |
| Chin Tuck | 3 | 10-15 |
| Standing Reverse Shoulder Stretch | 3 | 15-20 |
| Band pull apart | 3 | 12-15 |
| Back to Wall Alternating Shoulder Flexion | 3 | 10-15 |
| Side Push Neck Stretch | 3 | 15-20 |
| Diagonal Neck Stretch | 3 | 15-20 |
| seated back extension | 3 | 12-15 |
| Lying Upper Body Rotation | 3 | 10-12 |
| Above Head Chest Stretch | 1 | 10 |
Tuesday – Hips & Lower Back Release
| Exercise | Sets | Reps |
| Seated Hamstring Stretch | 3 | 20-30 seconds per leg |
| Standing Toe Touches | 3 | 15-20 sec |
| Hip Circles Stretch | 2 | 30 seconds each side |
| seated figure 4 stretch | 3 | 12 |
| STANDING KNEE HUGS | 2 | 30 seconds each side |
| cat cow | 3 | 15-20 |
| Kneeling T Spine Rotation | 3 | 10 |
| Kneeling T Spine Rotation | 3 | 10 |
| Floor Hyperextension | 3 | 12-15 |
| Supine Spinal Twist | 3 | 15-30 sec |
| Standing Toe Touches | 3 | 15-20 sec |
Wednesday – Midweek Full Body Desk Flow
| Exercise | Sets | Reps |
| Chin Tuck | 3 | 10-15 |
| Roll Rhomboids | 3 | 30 seconds |
| seated back extension | 3 | 12-15 |
| Resistance Band Pull Apart | 3 | 12-15 |
| Kneeling Hip Flexor Stretch | 3 | 20-30 seconds per leg |
| Bird Dog | 3 | 12-15 |
| Superman exercise | 3 | 12-15 |
| STANDING KNEE HUGS | 2 | 30 seconds each side |
| cat cow | 3 | 15-20 |
| Supine Spinal Twist | 3 | 15-30 sec |
Thursday – Spine & Shoulder Mobility
| Exercise | Sets | Reps |
| Corner Wall Stretch | 3 | 30 sec |
| Across Chest Shoulder Stretch | 1 | 10 second hold |
| seated back extension | 3 | 12-15 |
| Band pull apart | 3 | 12-15 |
| Single Arm Circles | 3 | 12-15 |
| Lying Upper Body Rotation | 3 | 10-12 |
| Rolling Like a Ball crab | 3 | 10-15 |
| Rotating Neck Stretch | 3 | 15-20 |
| Supine Spinal Twist | 3 | 15-30 sec |
Friday – Lower Body Desk Detox
| Exercise | Sets | Reps |
| Seated Hamstring Stretch | 3 | 20-30 seconds per leg |
| Seated Toe Touches | 3 | 10-12 per leg |
| Standing Toe Flexor Stretch | 3 | Hold 30 sec |
| figure 4 Stretch | 2 | 30 seconds |
| Hip Circles Stretch | 2 | 30 seconds each side |
| STANDING KNEE HUGS | 2 | 30 seconds each side |
| cat cow | 3 | 15-20 |
| Superman exercise | 3 | 12-15 |
| Bird Dog | 3 | 12-15 |
| seated back extension | 3 | 12-15 |
