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For people who sit at a screen all day

Undo the desk day, ten minutes at a time.

Plain, practical fixes for the stiff neck, tired eyes, sore back and 3 pm slump that come with screen work.

Where does it hurt?

Back & NeckStiffness, posture, sitting painEyes & ScreensStrain, dryness, eye checksSleep & StressSwitching off, anxiety, restFood & MovementEnergy, snacks, getting moving

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Routine · 10 minutes

The after-work desk reset

Five poses, two minutes each, in this order. Do it before dinner or at lunch. No mat needed for the chair versions.

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  1. 01 · 0:00Cat-CowLower back
  2. 02 · 2:00Low LungeHip flexors
  3. 03 · 4:00Thread the NeedleUpper back
  4. 04 · 6:00Seated TwistMid-back
  5. 05 · 8:00Child's PoseFull reset

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One email with the routine as a printable card. After that, one practical fix a week for screen-day aches. Nothing else.

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    Who writes this

    Nidhi Talati, Ahmedabad

    I’m not a doctor, and nothing here is medical advice. I write about what screen work does to the body, using published research and what I’ve tested myself, and I say plainly when the evidence is thin. How we research