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    Desk De-Stress

    Desk De-Stress

    Yoga & Mobility
    Intermediate
    3 routines

    A focused 3-day yoga mobility plan for desk workers to relieve neck, shoulder, hip, and spine tension. Sessions mix gentle flows and time-based holds to restore posture and reduce stiffness.

    Routines

    Day 1 — Neck, Shoulders & T‑Spine Reset

    Unwind desk tension with controlled neck work, scapular glides, and thoracic openers.

    Intermediate
    24 mins
    31 Kcal
    Seated Neck Side Stretch

    Seated Neck Side Stretch

    2 sets
    1 reps
    30s rest
    Seated Sky Look

    Seated Sky Look

    2 sets
    1 reps
    30s rest
    Armless Prayer Stretch

    Armless Prayer Stretch

    2 sets
    1 reps
    45s rest
    Push Through Reach

    Push Through Reach

    2 sets
    8 reps
    45s rest
    Thread the Needle Pose

    Thread the Needle Pose

    2 sets
    1 reps
    30s rest
    Puppy Pose

    Puppy Pose

    2 sets
    1 reps
    45s rest
    Seated Chest Clam

    Seated Chest Clam

    2 sets
    1 reps
    30s rest

    Day 2 — Hips, Hamstrings & Low Back Unwind

    Open tight hips and hamstrings while decompressing the lower back from prolonged sitting.

    Intermediate
    27 mins
    33 Kcal
    Worlds Greatest Stretch

    Worlds Greatest Stretch

    2 sets
    6 reps
    45s rest
    Low Lunge Yoga Pose Anjaneyasana I

    Low Lunge Yoga Pose Anjaneyasana I

    2 sets
    1 reps
    45s rest
    Standing Figure Four Pose

    Standing Figure Four Pose

    2 sets
    1 reps
    45s rest
    Seated Forward Bend Stretch on a Chair

    Seated Forward Bend Stretch on a Chair

    2 sets
    1 reps
    45s rest
    Lying Single Leg Hamstring Stretch against Wall

    Lying Single Leg Hamstring Stretch against Wall

    2 sets
    1 reps
    30s rest
    Downward Facing Dog

    Downward Facing Dog

    2 sets
    1 reps
    45s rest
    Heel Press

    Heel Press

    2 sets
    1 reps
    30s rest
    Legs-up The Wall Yoga Pose

    Legs-up The Wall Yoga Pose

    1 sets
    1 reps
    30s rest

    Day 3 — Posture Flow & Shoulder Opening

    Reinforce upright posture with gentle flows and shoulder openers to finish the week.

    Intermediate
    29 mins
    56 Kcal
    Cat pose

    Cat pose

    2 sets
    8 reps
    30s rest
    Cow Yoga Pose Bitilasana

    Cow Yoga Pose Bitilasana

    2 sets
    8 reps
    30s rest
    Downward Facing Dog

    Downward Facing Dog

    2 sets
    1 reps
    60s rest
    Dolphin Pose

    Dolphin Pose

    2 sets
    1 reps
    60s rest
    Swaying Palm Tree Yoga Pose

    Swaying Palm Tree Yoga Pose

    2 sets
    10 reps
    45s rest
    Standing Seal Yoga Pose

    Standing Seal Yoga Pose

    2 sets
    1 reps
    45s rest
    Seated Forearms Stretch

    Seated Forearms Stretch

    2 sets
    1 reps
    30s rest
    Bridge Pose Setu Bandhasana

    Bridge Pose Setu Bandhasana

    2 sets
    1 reps
    45s rest
    Back to Yoga & Mobility

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