Desk Warrior: Fix Your Back, Neck & Posture in 15 Minutes a Day

If you sit at a desk six or more hours a day, your body is already adapting to it — usually not in your favor.

Desk Warrior was written by a licensed physiotherapist with five years of clinical experience treating exactly this: the tight necks, aching lower backs, and stiff wrists that come from a job that never asked your body to move. This isn't a generic wellness guide. It's the same corrective approach used in clinic, broken down into a routine you can actually follow — fifteen minutes a day, no equipment required.

What's inside:

A self-assessment to identify exactly which pattern of pain applies to you

14 targeted exercises for neck, shoulder, lower back, and wrist pain — each one with a clear photo walkthrough, not confusing diagrams

The single most common mistake people make with each exercise (and how to avoid it)

A combined 15-minute daily routine that covers all the essentials

A workstation setup checklist to stop the pain from coming back

A 4-week progressive program to build the habit

A clear list of warning signs that mean it's time to see a physiotherapist in person

Who this is for:

Remote workers, office employees, developers, and anyone who spends most of the day sitting and wants a straightforward, clinically grounded fix.