Standing Reset
02:00
Phase 1 of 4 — Standing Reset
Protocol:
4-Phase Protocol
Every 90 minutes of sitting, run this sequence to reverse disc compression and reset your posture.
2:00
Stand & Reset
Stand up, reach overhead, take 5 deep belly breaths.
- Interlace fingers, press palms to ceiling
- Deep belly breaths — inhale 4s, exhale 6s
- Roll shoulders back 5× slowly
3:00
Spine Mobilization
Cat-cow, standing hip hinges, thoracic rotations.
- Cat-cow ×10 reps — move segment by segment
- Hip hinge ×8 — load glutes, not lumbar spine
- Thoracic rotation ×5 each side
2:30
Deep Stabilization
Bird-dog holds, side plank, abdominal bracing.
- Bird-dog ×5 each side — 5s hold, no lumbar sag
- Side plank ×20s each side
- Ab brace 10s ×3 — 30% max effort
2:30
Recovery & Reset
Walk 60 seconds, shoulder rolls, return to desk tall.
- Walk 60s — blood flow to compressed discs
- Shoulder rolls ×10 each direction
- Sit down with tall spine, set 90-min reminder
Spine Health Facts
The 90-Minute Rule
Disc pressure increases 40% after 90 min of sitting. Your spine needs a position change before that mark — not after pain starts.
Disc Nutrition 101
Spinal discs have no blood supply. They get nutrients through movement — compression and release cycles pump fluid in and out like a sponge.
Your Brain Forgets
Prolonged sitting desensitizes your brain to posture signals. Every 30 min, do one cat-cow to remind your nervous system your spine exists.
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