This session is designed for those that are sitting at a desk most of the day and feel tight and stiff because of it. These movements can be completed multiple times per day if needed.
Desk mobility
Work-In
Recovery Session
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Recovery Blocks
Working Block
Circuit
x 2
Desk mobility circuit
ULT
Neck CAR’s
reps
10 each direction
Tempo
controlled
reps
10 each direction
Tempo
controlled
Desk mobility - This movement aims to free up space within the neck and allow it to move more freely.
| Set | Reps | Tempo |
|---|---|---|
| 1 | 10 each direction | Controlled |
| 2 | 10 each direction | Controlled |
ULT
Shoulder CAR’s
reps
10 each direction, each arm
Tempo
controlled
reps
10 each direction, each arm
Tempo
controlled
Desk mobility - This movement aims to open up space within the shoulder joint. Complete this movement in a slow, controlled manner. Try and minimise body movement everywhere besides the shoulder joint.
| Set | Reps | Tempo |
|---|---|---|
| 1 | 10 each direction, each arm | Controlled |
| 2 | 10 each direction, each arm | Controlled |
ULT
Scapula Retraction & Protraction
reps
10
Tempo
controlled
reps
10
Tempo
controlled
Desk mobility - This movement aims to increase range of motion and control through the scapulothoracic joint. Complete this movement slowly and with control.
| Set | Reps | Tempo |
|---|---|---|
| 1 | 10 | Controlled |
| 2 | 10 | Controlled |
UMT
Thoracic Rotation
reps
10 each direction
Tempo
controlled
reps
10 each direction
Tempo
controlled
Desk mobility - The aim of this movement is to improve range of motion through our thoracic (mid/upper) spine. Complete these in a slow and controlled manner. If you feel restricted in a certain position, exhale and push slightly further into the stretch.
| Set | Reps | Tempo |
|---|---|---|
| 1 | 10 each direction | Controlled |
| 2 | 10 each direction | Controlled |