Desk Worker Relief (办公族缓解计划)

Quick exercises you can do at your desk or on a break to counteract hours of sitting.

Difficulty: Beginner | Duration: 10 min | Goal: Posture & Pain Relief

Exercises in This Plan

• Chin Tuck
• Neck Lateral Tilt
• Neck Rotation
• Upper Trapezius Stretch
• Scapular Squeeze
• Standing Forward Fold

How to Follow This Plan

1. Perform each exercise in order
2. Rest 15-30 seconds between exercises
3. Focus on proper form over speed
4. Stop if you experience any sharp pain
5. Aim to complete this plan 3-5 times per week for best results

Tips

• Breathe steadily throughout each exercise
• Warm up with 2-3 minutes of gentle walking first
• Track your progress in the BackFlex app

⚠️ Disclaimer: This workout plan is for informational purposes only. Consult a healthcare professional before starting any new exercise program.