Mobility
Desk Reset
Desk Reset is five minutes of standing mobility you can do beside a desk, in work clothes, without a mat.
- Days a week
- 5
- A session
- 5 min
- Sessions in it
- 5
- Split
- Standing Daily Maintenance (5 × 5 Minutes)
How it runs
Five blocks — upper back, wrists and forearms, hips, neck and shoulders, and a stand-up reset — one for each working day.
What you actually train
5 sessions, in order. Every movement links to how to do it.
Upper Back
5 movements
Circuit — straight through, then rest
- Chin Tuck with Neck Rotation1 minute
- Wall Slides1 minute
- Shoulder CARs1 minute 20 seconds
- Doorway Chest Stretch1 minute
- Cross-Body Shoulder Stretch40 seconds
Wrists and Forearms
5 movements
Circuit — straight through, then rest
- Wrist Flexor/Extensor Stretch1 minute 30 seconds
- Quadruped Wrist Rocks1 minute 30 seconds
- Arm Circles40 seconds
- Doorway Chest Stretch40 seconds
- Chin Tuck with Neck Rotation40 seconds
Hips
5 movements
Circuit — straight through, then rest
- Leg Swings1 minute
- Hip CARs1 minute 20 seconds
- Standing Quad Stretch1 minute
- Active Hip Flexor Hold1 minute
- Knee-to-Wall Ankle Mobilisation40 seconds
Neck and Shoulders
5 movements
Circuit — straight through, then rest
- Chin Tuck with Neck Rotation1 minute
- Cross-Body Shoulder Stretch40 seconds
- Wall Slides1 minute
- Shoulder CARs1 minute 20 seconds
- Doorway Chest Stretch1 minute
Stand-Up Reset
5 movements
Circuit — straight through, then rest
- Ankle Circles30 seconds
- Leg Swings1 minute
- Wall Slides1 minute
- Hip CARs1 minute 20 seconds
- Standing Hamstring Stretch1 minute
Why it works
- Nothing in it touches the floor, which is the entire point of it.
- Five minutes, standing, in whatever you are already wearing — the constraint is what makes it get done.
- Short and frequent beats long and rare for range: five minutes on five days does more than twenty-five minutes once.
- It is a maintenance dose rather than a full session — it holds the line rather than moving it.
- The only wrist-dedicated day anywhere in the library, which is the joint a desk actually costs you.
What to expect
Expect controlled articular rotations and active holds first, short stretches last, and about five minutes a block.
Before you start
This is training, not treatment.
If you have pain, a recent injury, low bone density or osteoporosis, or joints that already move further than most people's, see a physiotherapist before starting — a programme cannot examine you, and nothing here is designed to fix an injury.
With low bone density in particular, end-range and loaded spinal positions are the ones to ask about first.
What you need
- Bodyweight