Free 10-minute desk reset

Undo a day of sitting in 10 minutes.

A short follow-along routine for your back, hips and neck, as a video and a printable PDF. No gym, no equipment. At home or at the office.

Seb of Primal Yoga sitting on an office chair with a laptop on crossed legs: the long hours of sitting the 10-minute desk reset helps undo

Sound familiar?

Your lower back aches

By mid-afternoon you're shifting in your chair, looking for a position that doesn't hurt.

Your hips feel locked

Standing up after a long call feels like unfolding. Touching your toes is a memory.

Your neck carries the day

Shoulders up by your ears, head pulled toward the screen, tension that never quite leaves.

You're tired, but you sat all day

No energy left to move, play with your kids or enjoy your evening.

What's in the reset

One 10-minute video with five moves of two minutes each. I call it the 5×2 reset: press play, follow along and feel the difference the same day.

You also get every move in a printable PDF. Keep it on your desk at the office, or next to your mat at home.

Do all five in one go, or one move at a time between meetings. After work, after a long drive or a flight: whenever you've been sitting too long.

Send me the free reset
  1. Spine wake-up2 min
  2. Hip opener2 min
  3. Neck and shoulder release2 min
  4. Deep ground squat2 min
  5. Crawl and reset2 min
  6. Bonus: Desk Day Playbook

Why sitting makes you stiff

Your body adapts to what you do most. Eight hours in a chair makes it great at sitting, and stiff at everything else.

Your hips stay bent all day

The front of your hips stays short and your glutes switch off.

Your back stays rounded

Hunched toward the screen, it rarely twists or extends, so it stiffens.

Your head drifts forward

Your shoulders creep up, and the tension stays after you close your laptop.

Seb Gamelkoorn of Primal Yoga sitting on a yellow office chair, leaning forward with hands clasped
Hi, I'm Seb

I spent almost 20 years behind a desk. My back paid the price.

Stiff, in pain and too tired to play with my daughters. Movement on the floor gave me my body back. Today I'm a PE teacher and movement coach, and I help people who sit a lot move pain-free and playful again.

Questions

Do I need to be flexible?

No. The reset is made for stiff bodies that sit a lot. Move only as far as feels comfortable; it gets easier every time you do it.

Is it safe if I have back pain?

The movements are gentle and you stay in control of how far you go. Stop any movement that causes sharp pain. If you have acute pain, a recent injury or a medical condition, check with your doctor or physiotherapist first.

How much space and equipment do I need?

About the space of a yoga mat on the floor. No equipment needed; a mat or rug makes it a bit more comfortable.

When should I do it?

Whenever you've been sitting too long: between meetings, after work, after a long drive or a flight. Do all five moves in one go, or one at a time spread over the day. The more often you do it, the more natural it feels.

Is it really free? What happens after I sign up?

Yes, it's completely free. Enter your email and within a minute you get the follow-along video plus a printable PDF of all five moves and the Desk Day Playbook. You can unsubscribe anytime.

Your back will thank you tonight.

Get the free 10-minute desk reset and start today.

Send me the free reset