Tight neck, rounded shoulders, and burning eyes by 3pm — fixed with one 10-minute, no-equipment desk routine.

O que você leva

• ▸The full guide — the Day 1 Desk Reset routine, why tech neck builds up the way it does, the five common tightness patterns, the 20-20-20 eye-strain rule done properly, blue-light and screen-distance basics, and how to fold both into one daily habit.
• ▸The companion workbook — a tension + eye-strain self-assessment, an ergonomic desk-setup checklist (monitor height, distance, chair, phone habits), a stretch and trigger-point reference sheet, a 14-day mobility calendar, and a 21-day combined tracker (neck, shoulders, eyes).
• ▸Built for real desks, not gyms: no equipment, no dedicated time block (most sessions are 2-10 minutes), no subscription, printable checklists included.
• ▸Who it's for: remote and office workers, students, developers, designers, gamers — anyone whose neck, shoulders or eyes take the hit from screen time.
• ▸What it's not: educational content about stretching, posture, screen habits and everyday strain — not a medical treatment or diagnosis. If you have radiating pain, numbness, a recent injury, or persistent vision symptoms, see a physical therapist, optometrist or physician before starting.