MoPro
TrainersEye · The Desk Worker
Desk Worker F
Trainer's Eye
Phase 2 · Neck, shoulders, wrists · Session F

Pull more
than you push.
Every week.

Desk work rounds you forward for hours. The training has to tilt the other way.

  • Fsession
  • P2Upper
  • 12:00on the clock
  • — donecompleted

Pull more than you push

Desk work holds the body rounded forward for hours. Training should tilt toward pulling to balance it.

Strength beats stretching

For desk-related neck and shoulder pain, strengthening produces bigger and longer-lasting improvements than stretching alone.

Eyes drive the neck

Screen glare and poor vision correction make people crane forward. An eye test is sometimes the best neck treatment.

Three couplets · two rounds · twelve minutes · a body built for the desk

A

Pull

Towel row + band pull-apart
A1

Towel row

60 s · slow reps

Towel round a door handle; pull the elbows to the hips, blades leading, back long.

Easier less tension  ·  Harder more tension

R1R2—
A2

Band pull-apart

15 reps · ×2

Band or towel at chest height; pull the hands apart and squeeze the shoulder blades.

Easier less tension  ·  Harder more tension

R1R2
B

Blade

Prone Y-raise + face pull
B1

Prone Y-raise

60 s · slow reps

Face down, arms in a Y, thumbs up; lift from the mid-back with the neck long.

Easier smaller lift  ·  Harder 2-s hold

R1R2—
B2

Face pull

12 reps · ×2

Towel round a handle at head height; pull the hands to the ears, elbows high.

Easier less tension  ·  Harder more tension

R1R2
C

Open

Doorway opener + thoracic rotation
C1

Doorway pectoral opener

60 s · slow reps

Forearm on the door frame; step through gently, hold, and step back — alternate arms.

Easier lower arm position  ·  Harder higher arm position

R1R2—
C2

Quadruped thoracic rotation

12/side · ×2

On all fours, hand behind the head; rotate the elbow to the ceiling and back down.

Easier smaller range  ·  Harder reach further

R1R2

The clock

Round 1settle in — 70%, perfect tracking
0:00A1 → A2
2:00B1 → B2
4:00C1 → C2
Round 2own it — beat Round 1 by quality
6:00A1 → A2
8:00B1 → B2
10:00C1 → C2

Each couplet: 60 s scored → the loading set → 10 s to move on. Done at 12:00.

How to run it

  1. Three areas take the load in desk work: the neck, the shoulder blades and the wrists. All three are trained here.
  2. Screen at eye level, elbows near the body, feet flat. That is the whole ergonomic lecture.
  3. Nothing goes to a hard end range, and the neck is never forced or twisted to make it click.
  4. Tingling into specific fingers is a nerve, not a muscle — get it checked before loading it.

Tick it off

MovementRound 1Round 2Best
A1Towel rowslow reps in 60 s —
A2Band pull-apart15 reps
B1Prone Y-raiseslow reps in 60 s —
B2Face pull12 reps
C1Doorway pectoral openerslow reps in 60 s —
C2Quadruped thoracic rotation12/side
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-DESKWORKE-F