Desk Reset

5 minutes in between – no mat needed, all standing.

1. 1

   Neck Side Stretch30 sec per side

   Sit or stand tall, shoulders relaxed.

   → Let the opposite shoulder sink

2. 2

   Doorway Chest Stretch30 sec per side

   Place your forearm on the door frame at shoulder height.

   → No tingling in the arm – adjust if so

3. 3

   Arm Circles30 sec

   Stand tall with your arms out to the sides.

   → Breathe easily

4. 4

   Bodyweight Good Morning10 reps

   Stand hip-width, hands behind your head or crossed on your chest.

   → Feel the stretch in your hamstrings

5. 5

   Wrist Flexor Stretch20 sec per side

   Straighten one arm in front, palm facing forward, fingers down.

   → Great after push-ups and pulling

Hold stretches calmly until you feel a clear but comfortable pull – no bouncing. Perform dynamic drills slowly and with control.

General flexibility training, not therapy. Stop if it hurts and see a doctor.