Office Worker Program (15 min/day)
Complete corrective program targeting fléchisseurs cervicaux and grand fessier with a structured exercise sequence for progressive and lasting results.
Office Worker Program (15 min/day)
This corrective program is designed for people sitting 8+ hours daily. Prolonged sitting creates predictable imbalances: shortened hip flexors, weakened glutes, thoracic kyphosis, and forward head posture. These 8 targeted exercises combat each imbalance in just 15 daily minutes.
The 8 Exercises
1. Chin Tuck — 15 reps
Corrects forward head posture. Pull chin horizontally backward. Hold 5 seconds each.
2. Wall Angels — 10 reps
Opens thorax and corrects rounded shoulders. Back to wall, slide arms W to Y maintaining contact.
3. Couch Stretch — 60 sec/side
Stretches hip flexors shortened by sitting. Knee on floor, shin against wall.
4. Band Pull-Apart — 15 reps
Strengthens weakened scapular retractors.
5. Glute Bridge — 15 reps
Reactivates sitting-inhibited glutes.
6. Dead Bug — 10/side
Strengthens deep abdominals.
7. Cat-Cow — 10 cycles
Mobilizes spine in both directions.
8. Deep Squat Hold — 60 sec
Restores hip, knee, and ankle mobility.
Frequency
Daily, ideally mid or end of workday. 15 minutes exactly.
Target Audience
Office workers, developers, accountants, drivers, students — anyone sitting 6+ hours daily.