FREE OFFICE POSTER · DESK WORKERS
Fascia Rebalance — Seated
A seven-stretch sequence you run from your desk chair. Targets trapezius, front-delt, pec-major, lats, psoas, TFL, hamstring and palm fascia. Ten seconds per stretch. Designed to be printed and pinned in any office.
Why a seated sequence
Eight hours in a chair shortens the front of the body — pec-major, anterior delt, hip flexors, hamstring origin — and lengthens the back of the body into a passive stretch. The fascia adapts in both directions. Over weeks, the shortened structures get stiffer and the lengthened structures lose tone. The seated sequence is engineered to run while you remain at your desk, opening the front line and reactivating the back line in seventy seconds.
How to use the poster
- Print and pin. Break room, meeting room, beside the office printer. Anywhere your team works seated.
- Scan the QR code. Each poster QR opens the full video walkthrough on the PPWellness YouTube channel.
- Run it twice an hour. Set a calendar nudge, a Slack reminder, a Pomodoro timer. Seventy seconds × twice an hour = under three minutes per work hour.
- Share it. Free poster. Free video. Designed for the whole team.
Pair the poster with desk-friendly tools
The poster is the daily reset. For the deeper investments — proper desk ergonomics, lumbar roll, foam roller for end-of-day, lacrosse ball for trigger points — these are the tools PPWellness uses with desk-bound clients in clinic.
Want it in your office?
PPWellness runs desk-worker fascia workshops for teams in Mauritius. On-site, fully practical, posters and video library left with the team. Email Vic to book.
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