APEX Desk Body Reset Workbook | 40 Page Printable Workbook for Neck, Back and Hip Stiffness | Instant Download PDF

Neck stiff by lunchtime? Back aching by the end of the day? This 40 page printable workbook gives you a clear, practical way to ease neck, back and hip stiffness in ten minutes a day, without a gym or special equipment.

It is written by Isabella Hawke, founder of Verde Vitae Group, a qualified Sports Therapist and Personal Trainer with 26 years in health and wellbeing. It is built on current research, including evidence that the bigger problem at a desk is not posture but stillness.

What's inside

Part 1: Assess

• 12 item Desk Body Snapshot with clear scoring
• Area by area stiffness ratings
• Six simple movement checks to retest on day 28
• Desk day audit and seven day sitting tracker

Part 2: Set up

• Workstation checklist based on HSE guidance
• Laptop, home and hybrid working fixes
• Position variety menu and movement break plan
• Eyes, jaw and tension check

Part 3: Reset

• The ten minute daily routine
• Six one minute desk resets, in work clothes
• Focus moves for neck and shoulders, back and hips
• 28 day reset calendar

Part 4: Strengthen

• Six exercise home strength programme with easier and harder versions
• Strength log
• Walking and daily activity plan
• Flare up plan

Part 5: Sustain

• Habit anchors and weekly check in
• 28 day habit tracker
• Retake your Snapshot and movement checks
• Your desk body plan card
• When to get more help

Plus a full sources page.

Who it is for

• Office workers, home workers and executives who spend long days at a screen
• Anyone whose neck, shoulders, back or hips feel stiff by the end of the working day
• HR and wellbeing teams looking for a practical resource to recommend (personal use licence; please ask about bulk use)

How it works

1. Buy and download your PDF instantly.

2. Print at home on A4 (or Letter using "fit to page"), or fill it in on a tablet with GoodNotes, Notability or any PDF app.

3. Work through it at your own pace.

The details

• 1 PDF, 40 pages, A4
• Digital download only. No physical item will be shipped.
• For personal use only. Please do not share or resell.

Please note

This workbook is an educational resource. It is not medical advice and does not replace your GP or physiotherapist. Stop any exercise that causes sharp or increasing pain, and seek medical help if you have any of the warning signs listed in the workbook.

Want to go further?

The APEX Desk Body Reset Course (5 modules, 17 lessons, 30 exercise library, certificate of completion) builds on this workbook step by step. Use the code inside your workbook to save 20%.