Desk Reset — Mobility.

Undo the chair, in eight minutes.

Five days of short, joint-by-joint resets that target the three places a desk day quietly wrecks: the hip flexors, the thoracic spine, and the base of the neck.

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5 days · 8 minutes each · no equipment

Why eight minutes, and not forty?

Because the evidence for forty-minute mobility sessions is thin, and the evidence for frequent short resets is thick. Tissue responds to dose frequency, not hero workouts. Eight minutes, five days, beats forty minutes, once.

Also because you'll actually do it. A practice you skip because it's too long is worse than one that fits in the gap between your 10:00 and your 10:30.

What the five days look like.

  1. Day 1

    Hip flexor & glute wake-up.

    Couch stretch, 90/90, glute bridges. The three exercises every desk worker should have as muscle memory by forty.

  2. Day 2

    Thoracic spine rotations.

    Open books, thread-the-needle, quadruped thoracic reach. The mid-back unlocks the whole shoulder complex above it.

  3. Day 3

    Neck & upper traps release.

    Chin tucks, upper-trap self-release, levator scapulae lengthener. No cracking, no forcing — just finding length.

  4. Day 4

    Ankles & calves.

    The forgotten joint. Three short calf drills keep the whole posterior chain honest.

  5. Day 5

    Full-body flow.

    A single eight-minute flow that hits all four zones in sequence. The session you'll keep coming back to.

The claims, with sources.

  • 12 hours

    daily seated time is typical for UK desk workers — enough to measurably shorten hip flexors.

    Public Health England activity guidance; Brigham Young hip flexor study.

  • ≥ 3×/wk

    is the frequency threshold above which mobility work produces durable joint range gains in adults.

    Medeiros & Martini, Journal of Bodywork & Movement Therapies.

  • +15 kg

    of effective load on the neck at 30° forward head tilt — the measurable cost of phone-neck posture.

    Hansraj, Surgical Technology International.

  • 8 min

    of joint-by-joint mobility, done regularly, outperforms longer sessions done sporadically in adherence trials.

    Behavioural change literature, ACSM.

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