Goal

Desk-worker back and posture

Six to eight weeks of short 10-15 minute sessions, five days a week: trunk stability, hip and chest opening, plus a habit of getting out of the chair during the workday. This is a wellness movement program, not treatment for back pain.

Who it's for

Desk workers who sit a lot with an achy low back and tight neck and shoulders, with serious causes already ruled out.

Example program length: 8 weeks

The path

These phases show how this goal can develop over time.

Phase 1

Settle and start

Ten minutes a day of gentle work: cat-cow, dead bug, bird dog, hip opening. The aim is frequent movement, not aggressive stretching.

Phase 2

Build trunk endurance

Add holds and sets to the spine-stability work and bring in hip and upper-back exercises. Trunk endurance matters more than flexibility here.

Example activities in the first phase

A starting plan could include:

5 ten-minute sessions: cat-cow, dead bug, bird dog, bridge
Stand and move for 2-3 minutes every working hour
Five minutes of diaphragmatic breathing before bed