Sample book generated with AI
Desk Back Rescue: 10-Minute Routines That Actually Work
A guide for office workers with neck and back pain from sitting: why sitting hurts, a 10-minute desk routine with exercise diagrams, a workstation on a small budget, a 4-week plan with a progress tracker and the red flags that need a professional.
Fitness Modern, dark · 30 pages · in English
What's inside
The complete table of contents: exactly the chapters and sections you'll find in the file.
Chapter 1
Why Your Back Hurts After a Day at the Desk
- What Eight Hours of Sitting Does to Your Body
- Your Office Day, Hour by Hour
- Where It Hurts and What It Usually Means
- How to Use This Book Safely
Chapter 2
The 10-Minute Desk Routine
- Chin Tucks for a Tired Neck
- Seated Cat-Cow for a Stiff Spine
- Standing Hip Flexor Stretch
- Glute Bridges at Home
- Putting It Together in Ten Minutes
Chapter 3
A Workstation That Fits a Small Budget
- Fixing the Office Chair and Desk You Have
- Laptops, Screens and the Kitchen Table
- Small Habits for Long Days and Long Commutes
Chapter 4
Your 4-Week Plan and When to Get Help
- Week 1 to Week 4: Building the Habit
- Your Progress Tracker
- Red Flags: When to See a Physiotherapist or Doctor
Look inside
The cover and the first pages of chapter one (from p. 5). Raw renders from the final PDF, unretouched. Click to enlarge.
This book started as a single topic
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