The desk body
For people who sit most of the day: hips, upper back, neck and spine.
Nothing but the floor, a wall and a sturdy chair.
Three to five days a week. Each session is short enough for a lunch break.
Move from one exercise to the next with little rest. Hold stretches still and never bounce.
When you complete every set at the top of the range, add the smallest weight step or move to the harder version. When a stretch feels easy, hold it a little longer.
These routines are written for healthy adults. With an injury, a pregnancy or a medical condition, see a doctor or physiotherapist before you start.