Workplace Mobility Guide

Your workout can't undo 8 hours at a desk. This can.

Sitting all day leads to stiffness, pain, and long-term mobility loss — and most people don't know what to do about it. This guide gives desk workers a practical, proven system to move better and protect their body over the long term.

What's inside:

• 30 exercises specifically designed for office and desk-based workers
• Movements targeting the hips, spine, shoulders, and neck — the areas most affected by sitting
• Simple drills you can do at your desk, in a break room, or at home
• A structured routine to build lasting mobility habits

This guide is for you if you:

• Sit for most of your workday
• Feel stiff, tight, or uncomfortable after hours at a desk
• Want an easy, structured routine that fits into a busy schedule

Created by the Human 2.0 team — Ottawa's only clinic-gym owned and operated by an orthopedic surgeon.