Fix your neck and back pain from sitting. 2 minutes an hour.
A 28-page toolkit with stretches you can do on camera, desk fixes using things at home, and exact English + Hinglish lines so standing up at work never feels awkward.
One-time payment · instant download
Get Instant Access- PDF, read on any phone
- Printable logbook
- No equipment needed
Ten hours of sitting adds up.
- Neck stiff and shoulders tight by 3 PM.
- Lower back aching after the cab or metro ride home.
- Wrists sore. Eyes dry under the AC.
- Working from the dining table on a chair made for dinner.
- Stretching in an open-plan office feels too awkward.
A one-hour gym session does not cancel out a day in a chair. And you cannot exactly roll out a yoga mat next to your team.
The fix is not one big workout. It is small movement, all day, in the places you already are.
Movement Snacking, built for Indian offices.
Do 1–2 minutes of targeted movement every hour instead of hoping one workout fixes everything. This guide shows you exactly what to do, where, and what to say.
Take a look at the real pages.
These are pages from the printable bonus section.
Everything in one PDF.
The “Jugaad” Ergonomics Audit
A 6-point desk setup using old books, a rolled towel and a footrest from things at home. Includes dining-table fixes.
Benefit: a better setup without buying a ₹40,000 chair.
10 Invisible Zoom-Call Stretches
Neck, shoulder and wrist moves that look like normal listening. Plus the 20-20-20 eye rule.
Benefit: relief during meetings without anyone noticing.
Pantry & Commute Protocol
Moves for the coffee machine, microwave and lift wait. A 3–4 minute routine for tight hips after a long ride.
Benefit: turn waiting time into movement time.
15 Social Scripts, English + Hinglish
Word-for-word lines for standing in meetings, walking 1:1s, asking for equipment and handling the “yoga class?” joke.
Benefit: move at work and sound confident doing it.
30-Day Logbook Guide
A 4-week ramp-up and simple tracking of snacks, posture checks and water.
Benefit: a habit that sticks.
Logbook, Chair Yoga Sheet, Desk Checklist
30-day tracker, daily sheet, weekly review, a 5-pose chair yoga cheat sheet and a fill-in desk checklist.
Benefit: print and stick on your desk.
Three steps. Start today.
Download the PDF
You get instant access after purchase. Read it on your phone or print the logbook.
Fix your desk in 15 minutes
Follow the 6-point audit with what you already have at home.
Snack every hour
Pick a 1–2 minute move, tick the logbook, repeat.
Use it where you actually work.
Clear, practical and honest.
Every move includes how to do it, how long to hold, and when to stop. This is an educational guide, not medical advice. It is not a substitute for physiotherapy, and the book tells you when to see a professional.
Start your 2-minute habit today.
- The Desk-Job Posture Fix, full 28-page PDF
- 15 scripts in English and Hinglish
- 30-Day Movement Snacking Logbook
- 5-Minute Chair Yoga Cheat Sheet
- Perfect Desk Setup Checklist
After payment you get an instant download.
Before you buy.
What do I get after I pay?
A PDF e-book that includes the printable logbook, chair yoga cheat sheet and desk checklist.
Do I need equipment or a gym?
No. The book uses a chair, a desk and things at home like old books and a towel.
Will I look strange doing the stretches at work?
The Zoom-call stretches look like normal thinking or listening. The scripts help with the rest.
Is this medical advice?
No. It is an educational posture and movement guide. If you have a diagnosed spine issue, such as a herniated disc, or pain that shoots or tingles, talk to a doctor or physiotherapist first.
Can I use it if I work from home?
Yes. There are specific fixes for dining-table setups.
Can I read it on my phone?
Yes. It is a PDF. Print the logbook pages if you prefer pen and paper.