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Desk Worker Mobility Routine
A two minute 4 Move routine to loosen your upperback and neck to keep you out of pain while working.
  • 1. Cervical Retraction with Extension
    Flip sides

    00:10 min

    Exericise Instrucions
    Stand straight, neck in a natural position. Press your chin back using your first two fingers, feeling a stretch at your skull's base. Then, elevate your chin, extending the neck. Hold this position momentarily, continue pressing, lower your chin. Repeat for desired repetitions.
    Parameters
    Repetition
    x
    Hold
    sec
    Sets
    Frequency
    x/wk
  • 2. Cervical Rotation
    Flip sides

    00:13 min

    Exericise Instrucions
    Stand straight, neck neutral, one arm behind you. Use your free hand to cradle the opposite side of your chin. Gently pull, turning your head towards your shoulder. Hold at the maximum comfortable point for the set time, then gradually relax the stretch.
    Parameters
    Repetition
    x
    Hold
    sec
    Sets
    Frequency
    x/wk
  • 3. Shoulder roll
    Flip sides

    00:12 min

    Exericise Instrucions
    Sit on a bench with feet flat on the floor or you can also do standing. Roll your shoulders up, then back, down, and forward in a circular motion. Perform this in a smooth, controlled manner for the assigned number of repetitions, then revesrse directions.
    Parameters
    Repetition
    x
    Sets
    Frequency
    x/wk
  • 4. Pec Minor stretch
    Flip sides

    00:12 min

    Exericise Instrucions
    Stand up or sit down on a chair or bench and clasp your hands behind your head and slowly move your elbows back until you feel a stretch in your upper chest. Hold the stretch for the assigned time, then gently release. Perform the assigned number of repetitions.
    Parameters
    Repetition
    x
    Hold
    sec
    Sets
    Frequency
    x/wk