The 5-Minute Sunday Evening Reset Before Monday

Issue 7 of the Desk Mobility Brief. The weekend issues have been about undoing a week of sitting. This one looks ahead: a short evening reset so Monday starts with a little more ease in the neck, shoulders and hips.

1. Standing forward fold (1 minute). Soften the knees, fold from the hips and let the head hang. Sway gently.

2. Doorway chest opener (1 minute). Place both forearms on a doorframe at about shoulder height and step one foot through until you feel a mild stretch across the chest. Hold for 30 seconds, then switch the front foot.

3. Seated figure-four (1 minute 30 seconds). Sit, cross your right ankle over your left knee and hinge forward slightly. Hold for 45 seconds, then switch.

4. Neck side bend (1 minute). Tip each ear toward the matching shoulder for 20 seconds. Keep the shoulders soft.

5. Lying rest (30 seconds). Lie on your back with bent knees and take three slow breaths.

Looking ahead

Use this as a bridge between the weekend and the work week. You do not need a long session; five quiet minutes are enough to notice where you are holding tension.

Safety note

Stay in a comfortable range. Stop for sharp pain, numbness or dizziness, and check with a qualified health professional if you have an existing condition.