Desk Detox Routine for Builders

A 15-minute flow resets posture, eyes, and nervous system between sprints.

Mobility circuit

• Thoracic rotations ×10/side.
• Reverse snow angels ×15.
• Couch stretch ×60 sec each leg.

Vision hygiene

• 20-20-20 rule: every 20 minutes, look 20 feet away for 20 seconds.
• Palming + slow blinks to re-lubricate eyes.

Breath reset

• Box breathing (4-4-4-4) for 2 minutes.
• Finish with 5 physiologic sighs.