MoPro
TrainersEye · The Desk Worker
Desk Worker R
Trainer's Eye
Phase 5 · Energy and habit · Session R

Set the desk.
After you built
the body.

Now the ergonomics — screen, chair, keyboard and mouse — because a good set-up on a strong body actually works.

  • Rsession
  • P5Habit
  • 12:00on the clock
  • — donecompleted

Screen height changes exposure

Raising a screen toward eye level reduces the hours the neck spends bent forward. It changes exposure, not capacity.

Set-up basics

Screen at eye level, elbows near the body, feet flat, hips slightly above the knees. Then change position often anyway.

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.

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

A

Screen and neck

Screen-height drill + neck endurance hold
A1

Screen-height drill

60 s · slow reps

Set the screen to eye level; work for thirty seconds, then check where your head has gone.

Easier shorter bouts  ·  Harder longer bouts

R1R2—
A2

Neck endurance hold

10 × 15 s · ×2

Head back over the shoulders, blades set; hold fifteen seconds of good position at a time.

Easier shorter holds  ·  Harder longer holds

R1R2
B

Chair and hips

Seated position drill + seated hip resets
B1

Seated position drill

60 s · slow reps

Feet flat, hips slightly above the knees, sit bones under you; hold, then shift and reset.

Easier shorter holds  ·  Harder longer holds

R1R2—
B2

Seated hip resets

12 reps · ×2

Every few seconds shift the weight, uncross the legs, and reset both feet flat.

Easier fewer resets  ·  Harder more often

R1R2
C

Keyboard and wrists

Neutral wrist drill + wrist endurance
C1

Neutral wrist drill

60 s · slow reps

Type or mouse with the wrists straight and the elbows near the body; check every ten seconds.

Easier shorter bouts  ·  Harder longer bouts

R1R2—
C2

Wrist endurance

20 reps · ×2

Twenty loaded wrist extensions — the strength that makes typing cost nothing.

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. Movement snacks beat workouts you never do. Two minutes, six times a day, is the target.
  2. Walk for meetings you do not need to look at. Walk for calls. Walk after lunch.
  3. Sitting time is its own risk, separate from how much you exercise. Both matter.
  4. Keep two sessions a week for life — the desk is not going anywhere.

Tick it off

MovementRound 1Round 2Best
A1Screen-height drillslow reps in 60 s —
A2Neck endurance hold10 × 15 s
B1Seated position drillslow reps in 60 s —
B2Seated hip resets12 reps
C1Neutral wrist drillslow reps in 60 s —
C2Wrist endurance20 reps
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-DESKWORKE-R