Free challenge for women 25+

Feel less stiff from sitting all day in five short steps

A free 5-day email challenge for women 25+ who spend their days at a desk and end them with a stiff neck, tight hips and a cranky lower back. No scare talk, no posture gadgets and nothing to buy. Just five kind, practical steps you can do in work clothes.

5 days
2-10 minutes a day
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Your 5-day plan

5-Day Desk Body Reset for Women

One short email a day, one step at a time.

1Posture and desk check5 min
2The 2-minute movement break2 min
3Neck and shoulders3 min
4Hips and lower back5 min
5End-of-day reset + keeping it up10 min

About 30 minutes across the whole week, and you finish with a desk that fits you, an hourly movement habit and a 10-minute routine to close the workday.

The 5 days

5 days from stuck in your chair to moving all day

The order I use with desk-job clients: fix the setup, break up the sitting, ease the neck and shoulders, wake up the hips and glutes, then put it all into one routine you'll keep.

Posture and desk check

Screen height, chair, arms and feet in five minutes, plus one simple thing to notice: how long you really sit in one go.

◷ 5 min

The 2-minute movement break

A five-move routine to do every 30 to 60 minutes, and easy ways to make it automatic between emails and calls.

◷ 2 min

Neck and shoulders

Chin tucks, gentle neck stretches and chest openers for the tension that builds from screens and typing.

◷ 3 min

Hips and lower back

Stand, stretch and squeeze: hip flexor and figure-4 stretches plus easy glute work for the parts that sit the most.

◷ 5 min

End-of-day reset + keeping it up

A 10-minute routine to close the workday, a 3-minute version for busy days and simple rules that make it last.

◷ 10 min

By day 5 you have

A desk set up to fit your body
An hourly 2-minute movement habit
Go-to stretches for your neck, shoulders and hips
A 10-minute end-of-day reset

Is this desk challenge for you?

Made for women 25+ with desk jobs, remote work or long hours at a computer who want to feel less stiff without a gym, special equipment or a posture brace. Gentle moves only, no pain-cure promises.

Right now

Your chair runs your day

Hours pass before you stand up
Your shoulders creep up toward your ears
Your hips feel tight when you finally stand
You end the workday stiff and tired

After 5 days

You move a little, all day

Your screen, chair and feet are set up right
You get up every hour without thinking about it
You have a quick fix for a tight neck or hips
You close the workday with a 10-minute reset

Coach Luke

Trainer and corrective exercise specialist for women 25+

I am a NASM-certified personal trainer with corrective exercise (CES) and performance (PES) specializations, a NESTA nutrition coach, and I have 20+ years in health and fitness. Most desk-job clients I work with don't need perfect posture or a gadget. They need a desk that fits, regular short breaks and a few moves for the spots that tighten up. That's what these five days give you.

No posture correctors or gadgets to buy
Every move works in work clothes
Clear notes on when to talk with your doctor or a physical therapist

Free 5-day challenge

Your less-stiff workweek starts here

Day 1 lands in your inbox a few minutes after you sign up.

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This challenge is general fitness education and coaching, not medical advice. Please talk with your doctor or a physical therapist before you start if you have back or neck pain that spreads down an arm or leg, numbness, tingling or weakness, a recent injury or surgery, osteoporosis, or are pregnant, and stop any move that causes pain or pain that gets worse with movement. Individual needs vary.