Undo what the desk does to your body

Tight hips, rounded shoulders, a neck that aches by 3pm. Jen Adams helps desk and office workers in Ballajura, Perth reverse desk posture and build a body that handles the work week, with morning and evening sessions that fit around office hours.

Book Your Movement Assessment Call 0411 734 774

Is this you?

The desk worker pattern

Neck and shoulders are tight and sore by the end of most days
Your lower back complains after long sitting or on the drive home
Hips feel locked short: deep squatting is a distant memory
Headaches that start at the base of the skull
You exercise sometimes, but the stiffness always wins

The chair is winning 40 hours a week

Eight hours a day in one shape teaches the body to become that shape. Hip flexors adapt short, glutes switch off, the upper back stiffens into a rounded position, and the head drifts forward until the neck carries far more load than it was built for.

An hour of exercise cannot out-train 40 hours of sitting unless it is the right hour. Jen assesses exactly how the desk has reshaped your movement, then targets it: reopening hips and thoracic spine, waking up glutes and deep neck muscles, and building the strength that holds the new posture without you thinking about it.

You also leave with a short daily routine for your desk days, so the training keeps working between sessions. It is the same assess-first approach behind Jen's mobility coaching and neck and back pain work.

What is included

What desk worker training covers

Hips that open again

Restore hip extension and glute function so standing tall stops being an effort.

Upper back and neck

Free the thoracic spine and rebuild deep neck strength to unload sore shoulders and stop desk headaches.

Posture-proof strength

Strengthen the back, glutes and core so good posture becomes your default, not a correction.

A desk-day routine

A realistic 10-minute daily routine that fits office life and keeps the gains coming.

Good to know

Desk worker FAQs

Can you really undo years of sitting?

Yes, with consistency. The body adapted into the desk shape and it can adapt back out of it. Clients typically notice less stiffness within weeks, with posture and pain improving steadily over a few months of targeted mobility and strength work.

I already have a standing desk. Why am I still sore?

Standing still is still being still. The problem is not sitting versus standing, it is hours of stillness in one shape plus a body that has lost the strength and mobility to handle it. Training fixes the body; the desk setup only changes where the stiffness shows up.

I sit all day. Is it safe for me to jump into training?

That is exactly why every program starts with a movement assessment. Training begins at your current capacity, restores what the desk has taken, and only then builds intensity. You will not be thrown into a bootcamp.

Leave the desk at the desk

Book a movement assessment in Ballajura, with early morning and evening times that work around office hours.