A 1-minute strength and mobility pair targeting quads, glutes, neck, and upper traps – suited for anyone who needs to move their legs and loosen their neck in the same break.

Squats get your lower body working and your blood flowing for 30 seconds – enough to shake off that heavy, sedentary feeling. Then neck lateral stretches slow things right down, easing into the sides of your neck and upper traps where tension quietly accumulates throughout the day. The shift from active to passive is deliberate – you wake your body up first, then give your most neglected area some attention.

Research suggests that combining lower-body movement with targeted neck stretching can reduce both physical sluggishness and upper-body discomfort in desk workers – the squat drives circulation, and the stretch addresses the spot that benefits from it most.

Squat & Tilt Unwind

Exercises