Sequence Overview
The routine targets joints stressed by mouse clicks, keyboard shortcuts, and seated posture. Complete it after every ladder block or before bedtime to accelerate recovery.
| Phase | Duration | Focus |
|---|---|---|
| Warm up | 4 minutes | Breath and wrist mobility |
| Core flow | 12 minutes | Hips, shoulders, thoracic rotation |
| Cool down | 4 minutes | Parasympathetic reset |
Warm Up: Breath and Wrists
Sit cross legged or on a chair. Inhale through the nose for four counts and exhale for six. After ten cycles, interlace fingers and rotate wrists slowly, keeping elbows straight.
Key cues
- Keep shoulders relaxed and down.
- Focus eyes on a point six feet away to reset screen fatigue.
- Finish with gentle finger extensions to open the palm fascia.
Core Flow: Mobility and Strength
Move through the following postures with slow, controlled breathing. Hold each for 30 to 45 seconds.
Cat Cow to Thread the Needle
Mobilises the thoracic spine which tightens during long sessions.
Low Lunge with Reach
Opens hip flexors and stretches the forearm by pressing palm against thigh.
Forearm Plank Shift
Strengthens core and shoulders, countering slouching posture.
Seated Figure Four
Releases glutes and reduces lower back tension from sitting.
Cool Down: Reset the Nervous System
Finish with legs up the wall or on a chair. Close your eyes, inhale for four counts, hold for four, and exhale for eight. Optionally place a folded towel under your neck for gentle support.
Add-ons
- Use a lavender scented eye pillow to enhance relaxation.
- Play a one minute mindfulness session on Apple Watch to log the reset.
- Journal one sentence about how your body feels to spot trends.
Frequency and Progression
Complete the sequence five days per week during competitive seasons. On heavy travel weeks, split it into two ten minute segments. After four weeks add light resistance bands to the lunge series for extra strength.