Desk Reset Slides
Desk Reset
Wednesday Mobility & Stretching Series
Why Reset?
1
Reduce Tension
Release tightness in the neck, shoulders, and lower back caused by prolonged sitting.
2
Boost Focus
Increase blood flow to the brain, improving alertness and cognitive function.
3
Better Posture
Counteract "tech neck" and rounded shoulders by opening up the chest.
Movement Is Medicine
01. Neck Release
60 Seconds
Side Tilts
Drop your ear toward your shoulder. Don't lift the shoulder up to meet it! Hold 15s per side.
Chin Tucks
Pull your chin straight back like you're making a double chin. Feel the base of your skull stretch.
Live Demo Required
02. Shoulder Reset
45 Seconds
1. Shrug Up
Inhale and squeeze your shoulders to your ears.
2. Roll Back
Pull your shoulder blades together and down.
3. Drop Heavy
Exhale and let your arms hang completely loose.
Repeat 10 circles slowly
03. Spinal Waves
90 Seconds
Cow: Open Front
Inhale, arch your back, look up, and pull your chest through your arms.
Cat: Open Back
Exhale, round your spine, tuck chin, and push back into the chair.
Move with your Breath.
One movement per inhale/exhale.
04. Typing Relief
60 Seconds
Flexion
Arm straight, palm facing you.
Gently pull the back of your hand toward your body.
20s Each Side
Extension
Arm straight, palm facing away.
Pull your fingers back toward your forearm.
20s Each Side
05. Spinal Rotation
60 Seconds
Twist from the Navel
1
Reach your left hand to your right knee.
2
Hold the back of your chair with your right hand.
3
Sit tall and look over your right shoulder.
06. Chest Opener
45 Seconds
How To:
Interlace your fingers behind your back. Straighten your arms and lift your hands away from your body while squeezing your shoulder blades together.
Feel it in:
The front of your shoulders and the middle of your chest. This reverses the "slouch" position.
Reverse Slouch
07. Upper Back Reset
60 Seconds
Eagle Arms
1. Cross arms at elbows (Right over Left).
2. Wrap forearms and press palms together.
3. Lift elbows to shoulder height.
4. Pull hands away from your face.
30s R over L
30s L over R
Spread Shoulder Blades
08. Hip Reset
90 Seconds
Cross your right ankle over your left knee.
Sit tall and gently lean forward with a flat back.
Hold 45s per leg
Decompress The Hips
Sitting tightens the hips and pulls on the low back. This releases that chain of tension.
Watch & Follow
"Movement is medicine"
Choose Your Session
Facilitators: Paste a YouTube link in the slide source code to embed your favorite desk mobility or chair yoga routine here!
Option 1: Guided Voice
Option 2: Music Only
Habit Tracker
Consistency is more important than duration. Use your Workout Wednesday Tracker to log your sessions!
Keep Moving!
Desk Reset Facilitator Guide
Desk Reset
Workout Wednesday | Facilitator Guide
Duration: 15-20 Minutes
Session Objectives
- Guide staff/students through 8 targeted mobility movements.
- Demonstrate proper form and breathing for desk-based stretches.
- Facilitate a 15-minute workplace movement break.
- Distribute habit trackers to encourage daily mobility.
Slide-by-Slide Facilitation
01. Neck Release & 02. Shoulder Reset
Facilitator Cues:
- "Feet flat, spine tall. Imagine a string pulling the crown of your head up."
- "On the shoulder rolls, make them big. Squeeze the tension up, then exhale it away."
03. Spinal Waves & 04. Typing Relief
Facilitator Cues:
- "For Spinal Waves (Cat-Cow), place hands on knees. Arch on the inhale, round on the exhale."
- "For the wrist stretches, keep the elbow straight. This gets the stretch into the deep forearm muscles."
05. Spinal Rotation & 06. Chest Opener
Facilitator Cues:
- "Twist from the belly button first, then the chest, then the neck. Don't force the neck."
- "On the Chest Opener, if you can't interlace your fingers, just reach your hands behind you and imagine squeezing an orange between your shoulder blades."
07. Eagle Arms & 08. Seated Hip Reset
Facilitator Cues:
- "Eagle arms pulls the shoulder blades apart—great for tech neck."
- "For the Hip Reset (Figure Four), sit on the edge of your chair. If leaning forward is too much, just sit tall."
Visual Demonstration Tips
Since the slides use icons and diagrams, it is highly recommended to live-demonstrate each move or use a volunteer.
Live Demo
Stand at the front of the room where everyone can see your profile for spinal movements.
Check Form
Walk around the room while participants hold the stretches to offer gentle corrections.
Integrating Videos
If you have a favorite 10-minute mobility video, paste the URL into the placeholder slide in the deck. This is perfect for days when you want a "passive" facilitation where everyone follows the screen.
