Mobility & Posture · Bodyweight · Beginner

Desk Worker Posture Reset & Neck Relief

An evidence-based corrective exercise protocol designed for office workers and programmers. Re-activates dormant glutes, opens tight hip flexors, mobilizes the thoracic spine, and strengthens scapular retractors.

Workout Routine Schedule (4 Movements)

Complete each movement in order. Tap the checkmark after each set to track your progress, or tap Swap to change equipment.

#1

Bodyweight Squatting Row

upper back · body weight · 3 Sets × 12 reps · 30s rest

Form Tip: Bodyweight rows targeting the lower and middle trapezius to reverse hunched-over posture.

Set 1 12 reps

Set 2 12 reps

Set 3 12 reps

All Done Swap

#2

Front Plank With Twist

abs · body weight · 3 Sets × 10 reps per side · 30s rest

Form Tip: Thoracic rotation planks restoring rotation to the mid-spine.

Set 1 10 reps per side

Set 2 10 reps per side

Set 3 10 reps per side

All Done Swap

#3

Bodyweight Incline Side Plank

abs · body weight · 3 Sets × 30 sec · 30s rest

Form Tip: Side plank holds strengthening the lateral sling system and quadratus lumborum.

Set 1 30 sec

Set 2 30 sec

Set 3 30 sec

All Done Swap

#4

Kneeling Plank Tap Shoulder (male)

abs · body weight · 3 Sets × 16 reps · 30s rest

Form Tip: Shoulder taps building serratus anterior activation and shoulder girdle stability.

Set 1 16 reps

Set 2 16 reps

Set 3 16 reps

All Done Swap