Target regions

Strength

Stretch

Shoulders

Arms

Chest

Core

Back

Legs

A 3-minute mobility sequence for your neck, shoulders, and hips – ideal for anyone who's been sitting too long and needs to undo the damage.

This one moves top to bottom. You start with gentle neck work – chin tucks and lateral stretches – then roll through your shoulders in both directions before opening them up with arm raises. The deep squat sit at the end brings everything together, giving your hips and lower back a chance to decompress. It's slow, quiet, and surprisingly thorough.

Regular mobility breaks like this have been linked to reduced musculoskeletal discomfort in desk workers – a few minutes of intentional movement can offset hours of sitting in ways that add up over weeks.