If you spend most of your day at a desk, your setup is doing more for or against your back than any single workout you'll do this week. The fix doesn't require an expensive chair - it requires a few specific adjustments to what you already have.
The non-negotiables
- Top of the monitor at eye level - books or a monitor arm fix this fast.
- Elbows at roughly 90° with shoulders relaxed.
- Feet flat on the floor or a footrest - knees at 90°.
- Phone off the desk and out of arm's reach during deep work.
- Stand or change position every 30 minutes - set a timer if needed.
The three movements that offset desk work
Wall-supported thoracic extensions, glute bridges, and a slow controlled standing back-bend, done two or three times a day, undo a remarkable amount of the postural drift desk work creates. Two minutes total. We'll show you the exact form during your visit.
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