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10
Workout

Stretches for Desk Workers: Neck, Chest, Hips

~3 min.
~36 kcal
⁉️ Comments

Long hours at a computer leave their mark on the body: the neck stiffens, the shoulders round forward, the chest tightens, and the front of the hips shortens from constant sitting. Over time, this creates the characteristic "office posture" — head pushed forward, back hunched, pelvis tilted. This workout systematically targets the areas that are affected first.

The program is designed for those who spend most of their day sitting: office workers, students, drivers, and freelancers. The difficulty level is easy, and no special preparation is required. The exercises are performed with FISIO functional loops and can be done anywhere with an anchor point.

  • Neck and upper trapezius — releasing static tension from holding the head up for long periods
  • Chest and shoulders — opening up the front of the body, which tightens during keyboard work
  • Hips and hip flexors — stretching what shortens in a seated position

Perform the workout at a slow, mindful pace. In each exercise, focus on breathing steadily and not rushing: stretching works best when you allow the body to relax rather than forcing through tension. It is recommended to do the program 3–4 times a week, or daily as a warm-up and cool-down at the end of the workday.

Warm up
Single leg hip hinge
1
Level: 1
S1
5
Single leg hip hinge
1
Level: 1
S2
5
Lunges L
1
Level: 1
R1
6
Lunges L
1
Level: 1
R2
6
Back extension
1
Level: 2
10
Sumo squat
1
Level: 2
10
Forward lunge
1
Level: 1
15 sec.
M Stretch
1
Level: 1
8 sec.
Posterior deltoid stretch
1
Level: 1
S1
15 sec.
Posterior deltoid stretch
1
Level: 1
S2
15 sec.
Main exercises
L extension
1
Level: 1
8
W extension
1
Level: 1
8
Rotation 1
1
Level: 1
8
Shoulder rotation
1
Level: 1
8 sec.
Biceps stretch
1
Level: 1
8 sec.
Short extension
1
Level: 1
8
Rotation 2
1
Level: 2
8
squat row 4 (middle gluteal)
1
Level: 1
15 sec.
Lunges L
1
Level: 1
6
Single leg hip hinge
1
Level: 2
5
Cool down
Cossack squat in a bent-over position
1
Level: 2
10
Hammock - Dolphin
1
Level: 1
5
Y Stretch
1
Level: 1
8 sec.
Archerpose
1
Level: 1
R1
5
Archerpose
1
Level: 1
R2
5
Latissimus stretch
1
Level: 1
R1
15 sec.
Latissimus stretch
1
Level: 1
R2
15 sec.
Lower leg extension
1
Level: 1
R1
14 sec.
Lower leg extension
1
Level: 1
R2
14 sec.

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