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

Eight in.
Neck steadier.
Grip stronger.

Phase 2 check-in: neck endurance, the shoulder blades and the wrists all measured.

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

Deep neck flexors go quiet

After neck pain the small muscles at the front of the neck lose endurance and the big ones take over. They need retraining.

Calf pump

Sitting still lets fluid pool in the legs. Heel raises at the desk move it and cost nothing.

Tingling is a nerve

Pins and needles into specific fingers, especially at night, points to a nerve rather than a muscle and should be assessed.

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

A

Neck

Deep flexor test + neck rotation test
A1

Deep neck flexor test

60 s · seconds held

Nod, lift the head a centimetre and hold to the first chin poke — time it.

Easier nod without lifting  ·  Harder aim longer

R1R2—
A2

Neck rotation test

12 reps · ×2

Turn fully each way and note how far past the shoulder the chin reaches.

Easier smaller range  ·  Harder slower and further

R1R2
B

Blade

Wall slide endurance + row test
B1

Wall slide endurance

60 s · slow reps

Slide the arms up and down the wall for the whole minute — count clean full slides.

Easier arms lower  ·  Harder slower

R1R2—
B2

Row test

15 reps · ×2

Fifteen clean towel rows; note whether the blades still lead on the last one.

Easier less tension  ·  Harder more tension

R1R2
C

Wrist

Grip retest + wrist endurance test
C1

Grip retest

60 s · slow reps

Firm squeezes counted in 60 s; compare both hands with session 4.

Easier gentler  ·  Harder firmer object

R1R2—
C2

Wrist endurance test

20 reps · ×2

Twenty full-range wrist extensions; note the load and which side fades first.

Easier lighter  ·  Harder heavier

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
A1Deep neck flexor testseconds held —
A2Neck rotation test12 reps
B1Wall slide enduranceslow reps in 60 s —
B2Row test15 reps
C1Grip retestslow reps in 60 s —
C2Wrist endurance test20 reps
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-DESKWORKE-H