Desk Posture Reset

A short sequence of chest opening, shoulder-blade control, wall slides, and chin tucks after prolonged sitting.

Desk breakUpper-body mobility

About 5 min · 5 movements · No equipment · After prolonged sitting

ORIGINAL VIDEO

PERFECT 5 Minute Posture Routine (FIX YOUR SIT!)

The original video demonstrates a short posture routine. This plan turns the relevant movements into an ordered, timed sequence.

PLAN STEPS

Each step shows the movement, dose, and estimated time. Complete demonstrations, phase pacing, and detailed guidance remain in the app.

01
Backward Shoulder Rolls10 reps · about 30 sec
Lift, roll back, then settle the shoulders down in a small, smooth circle.
02
Seated Chest OpenerHold · about 30 sec
Sit tall, open across the chest and keep the movement out of your lower back.
03
Shoulder Blade Squeeze10 reps · about 1 min
Draw the shoulder blades gently back and down without tensing your neck.
04
Wall Slides8 reps · about 48 sec
Slide up only as far as you can without pain or arching away from the wall.
05
Chin Tuck10 reps · about 1.5 min
Look straight ahead and glide your head back gently—do not tip your chin down.

If TinyRep is installed, open and preview this plan directly in the app. You can also download the .trp file for manual import.

SAFETY

Work within a comfortable range. Stop for sharp pain, dizziness, numbness or worsening symptoms, and use support whenever balance is uncertain.

TinyRep is not a medical device and does not diagnose, treat, or prescribe rehabilitation.