07 · Neck & back
Five minutes for the part that hurts.
Desk days pile up in your neck, low back, hips and shoulders. Pick one. Five moves, one minute each, timed for you. Do it between meetings.
Pick your area
Each routine is five conservative, widely used moves. Underlined moves have a demo and form cues in the movement library.
Move in a pain-free range. Stop if pain is sharp, spreading, or comes with numbness or weakness, and see a clinician.
01
60
seconds
Switch sides
Session complete
1
Resets done
Why this works. Long stretches of sitting in one posture are a common driver of neck, back and hip stiffness. Short, frequent movement breaks keep tissues moving through their range. Consistency beats intensity here: five minutes daily outperforms one long session a week.