4-week program · Online program
Neck & Desk Worker
A focused four-week program for tech-neck: deep neck strength, thoracic mobility, and a workstation setup you'll actually keep.
₹1,799one-time · 4 weeks
- Daily five-minute mobility breaks
- Desk setup checklist
- One physiotherapist review
- Progress tracking
Week1 of 4
Check-insDaily
Who it's for
- ·Neck ache after long screen time
- ·Headaches from the neck
- ·Stiffness turning the head
Weekly outline
Week 1
- Chin tuck3 × 10 reps, 5 s hold
- Neck rotation2 × 8 each side
- Neck side bend stretch2 × 3 each side, 20 s
- Shoulder blade squeeze3 × 10 reps, 5 s hold
- Five-minute desk break1 × Every hour of desk work
Week 2
- Chin tuck3 × 10 reps, 5 s hold
- Neck rotation2 × 8 each side
- Neck side bend stretch2 × 3 each side, 20 s
- Upper trapezius stretch2 × 3 each side, 20–30 s
- Shoulder blade squeeze3 × 10 reps, 5 s hold
- Thoracic extension over a chair2 × 10 reps
- Five-minute desk break1 × Every hour of desk work
- Doorway chest stretch2 × 3 reps, 20–30 s
- Kneeling hip flexor stretch2 × 3 each side, 20–30 s
Week 3
- Chin tuck3 × 10 reps, 5 s hold
- Neck side bend stretch2 × 3 each side, 20 s
- Upper trapezius stretch2 × 3 each side, 20–30 s
- Shoulder blade squeeze3 × 10 reps, 5 s hold
- Thoracic extension over a chair2 × 10 reps
- Wall angel2 × 8 reps
- Five-minute desk break1 × Every hour of desk work
- Band row3 × 12 reps
- Doorway chest stretch2 × 3 reps, 20–30 s
- Kneeling hip flexor stretch2 × 3 each side, 20–30 s
Week 4
- Chin tuck3 × 10 reps, 5 s hold
- Upper trapezius stretch2 × 3 each side, 20–30 s
- Shoulder blade squeeze3 × 10 reps, 5 s hold
- Thoracic extension over a chair2 × 10 reps
- Wall angel2 × 8 reps
- Five-minute desk break1 × Every hour of desk work
- Band row3 × 12 reps
- Doorway chest stretch2 × 3 reps, 20–30 s
A physiotherapist adjusts it to you
Every program includes clinician reviews. Sets, reps and progression change based on your check-ins.
Supports recovery, doesn't promise a cure
Most people improve with consistent, graded movement. Some need more; your physiotherapist will say so.
Stop and seek care if
Pain sharply worsens, you notice numbness or weakness, or you develop any of the red flags in the condition guide.
Start the Neck & Desk Worker program.
Pay once, follow the weekly plan, and check in daily. A physiotherapist reviews your progress.