Mobility Coach
A 12-Minute Mobility Reset for Desk Workers
A compact pre-training reset for shoulders, thoracic spine, and hips with no floor setup.
Why short sessions work
Long sitting reduces movement quality before lifting sessions. A short reset restores useful range, improves control, and lowers compensation risk under load.
The 12-minute structure
Two minutes of breathing and decompression, four minutes for upper back and shoulders, four minutes for hips and posterior chain, and two minutes of trunk activation.
Progress benchmark
After two to three weeks you should feel better trunk stability in squats and less neck stiffness by evening. If not, add low-load isometrics for the upper back.
Key takeaways
- check_circleWhy short sessions work: Long sitting reduces movement quality before lifting sessions. A short reset restores useful range, improves control, and lowers compensation risk under load.
- check_circleThe 12-minute structure: Two minutes of breathing and decompression, four minutes for upper back and shoulders, four minutes for hips and posterior chain, and two minutes of trunk activation.
- check_circleProgress benchmark: After two to three weeks you should feel better trunk stability in squats and less neck stiffness by evening. If not, add low-load isometrics for the upper back.
Discussions
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Great breakdown. The progression logic is easy to apply in a real weekly routine.
The fatigue control checkpoints are especially useful for remote workers.