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Thank You for Attending the Desk Setup & Movement Workshop

Use this page as your reference for improving your workstation, moving throughout the day, and reducing common desk-related discomfort.

The 8-Minute Desk Reset™

1. Chin Tucks

Purpose: Improve head and neck posture.Instructions:
  • Sit or stand tall.
  • Pull your chin straight back
  • Create a slight “double chin”
  • Hold for 2 seconds
  • Relax
Dosage: 10 repetitions
Chin tucks
Upper trapezius stretch + levator scapulae stretch

2. Upper Trapezius Stretch + Levator Scapulae Stretch

Purpose: Reduce neck and shoulder tension.Upper Trapezius Stretch Instructions:
  • Sit tall
  • Gently bring your ear toward one shoulder
  • Keep the opposite shoulder relaxed and down
Levator Scapulae Stretch Instructions:
  • Turn your head approximately 45 degrees
  • Look down toward your armpit
  • Gently guide your head downward
Dosage: Hold each stretch for 30 seconds per side.

3. Bruegger Relief Position

Purpose: Reset posture and open the chest.Instructions:
  • Sit or stand tall
  • Turn your palms outward
  • Gently squeeze your shoulder blades together
  • Tuck your chin
Dosage: Hold for 30 seconds.
Bruegger relief position
Band pull-aparts

4. Band Pull-Aparts

Purpose: Activate the upper back and counter rounded shoulders.Instructions:
  • Hold a resistance band at shoulder height
  • Pull the band apart until your arms form a “T”
  • Squeeze your shoulder blades together
  • Return slowly to the starting position
Dosage: 10 repetitions

5. Standing Back Extensions

Purpose: Reverse prolonged sitting posture.Instructions:
  • Stand tall with your hands on your hips
  • Gently lean backward
  • Look slightly upward
  • Return to neutral
Dosage: 10 repetitions
Standing back extensions
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6. Hip Flexor Stretch

Purpose: Open the hips after prolonged sitting.Instructions:
  • Stand in a split stance.
  • Slightly tuck your pelvis
  • Shift your weight forward while keeping your torso upright
  • You should feel the stretch at the front of the rear hip
Dosage: Hold for 30 seconds per side.

7. Wrist Flexor Stretch

Purpose: Reduce keyboard- and mouse-related wrist and forearm tension.Instructions:
  • Extend one arm straight in front of you
  • Turn your palm upward
  • Use the opposite hand to gently pull the fingers downward
Dosage: Hold for 30 seconds per side.
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Wrist extensor stretch

8. Wrist Extensor Stretch

Purpose: Relieve tension along the top of the forearm.Instructions:
  • Extend one arm straight in front of you
  • Turn your palm downward
  • Use the opposite hand to gently pull the hand downward
Dosage: Hold for 30 seconds per side.
Workstation setup essentials

Workstation Setup Essentials

Desk & Chair
  • Sit all the way back with your lower back supported
  • Keep your hips slightly higher than your knees
  • Keep your feet flat on the floor or on a footrest
  • Keep your elbows bent at approximately 90 degrees
Keyboard & Mouse
  • Keep your wrists straight rather than bent upward or downward
  • Keep the mouse close to the keyboard
  • Use a light grip on the mouse
  • Consider a split or low-profile keyboard if you type frequently
Monitor
  • Position the top third of the screen near eye level
  • Keep the screen approximately one arm’s length away
  • Center the primary screen directly in front of you

Movement Matters

Even the best workstation setup cannot prevent discomfort on its own. How you move, stretch and reset your posture throughout the day is just as important.

Quick Hourly Reset
  • Stand up and roll your shoulders
  • Gently rotate your neck
  • Take a short walk or change positions
Simple Desk Stretches
  • Shoulder-blade squeezes
  • Upper-back extension over the chair
  • Hip-flexor stretch

Common Mistakes and Fixes

Forward Head Posture

Keep the monitor eye level.

Slouching

Sit back and use lumbar support.

Rounded Shoulders

Gently draw the shoulders back.

Staying Still

Move often and take hourly breaks.

Laptop-Only Setup

Use a laptop stand with an external keyboard, mouse when possible.

Book Your Ergonomic Assessment

Receive personalized recommendations for your workstation, equipment, and daily work habits from a licensed clinician.
Book an Ergonomic Assessment
One Bush participants receive $75 off an ergonomic assessment.

Need Help With Ongoing Pain or Limited Mobility?

Custom Onsite Health partners with SF Custom Chiropractic to provide individualized chiropractic care, soft-tissue treatment, and movement-based rehabilitation in San Francisco.
Book a New Patient Visit
$75 off when you mention the One Bush Workshop.