Desk Warrior Mobility

Ten minutes a day. Designed for people whose hips have been sitting for 8 hours. Open the front of the body, reset shoulder rotation, breathe deep enough to actually wake up. You need: a yoga mat, a stretching strap or towel, optionally a yoga block.

The 10-minute sequence

  1. 90/90 hip drill — 2 minutes alternating sides. The single most useful drill for sitting hips.
  2. Couch stretch — 60 seconds each side. Open hip flexor + quad.
  3. Doorway pec stretch — 60 seconds each arm. Reset chest from forward-slouched typing.
  4. Strap shoulder dislocate (light) — 20 reps. Find the end-range of shoulder rotation.
  5. 4-7-8 breath — 6 cycles. Inhale 4, hold 7, exhale 8. Activates parasympathetic nervous system.

Pair it with the Stretch and Mobility Kit

See the kit