Fascia Training at Your Desk

1. Fascia Roll: Thighs

Sit up straight. Roll your hands down your thighs. Gentle pressure, 30 seconds per leg.

2. Seated Cat-Cow

Sit at edge of chair. Hands on knees. Round back max – chin to chest – then arch. 10 slow reps.

3. Side Bend with Arm Stretch

Right arm overhead, lean left. Hold 20 seconds. Feel the stretch along your right side.

4. Leg Lift with Foot Rock

Extend one leg straight. Rock foot 10x up/down, then 10x circles. Switch legs.

5. Full Body Stretch

Stand up. Both arms overhead, fingers interlaced, palms up. Stretch as long as possible. 3 deep breaths.