Your spine wasn't built for eight hours of sitting. When you work from home, the thousand small movements that kept your back loose disappear. Hip flexors tighten. Your lower back compresses. Your thoracic spine locks into a forward hunch. The fix isn't a new chair. It's movement at the right moments — five focused minutes, a few times a day, aimed at exactly where your job tightens you.

What You Get:

• 3 daily routines (Morning, Midday, End-of-Day) — 5 minutes each

• 12 targeted exercises for desk workers

• Step-by-step instructions with desk tips

• Traffic-light pain guidance

• 7-Day Habit Tracker

• Quick-Reference Card

• Printable PDF, no equipment needed

Key Benefits: ✓ Feel looser by mid-afternoon ✓ Reduce back pain before it's chronic ✓ No equipment, gym clothes, or mat ✓ Build the habit in 7 days

Who This Is For: Remote and office workers who sit 6+ hours daily and want to feel better without complex routines.

What's Inside (14 pages): Why desk work hurts your back • How to use safely • 3 complete routines • Habit tracker • Quick-reference card • When to see a professional

General wellness information, not medical advice. Consult a healthcare professional before starting any new movement routine.