Release
Take the tension out of the area first.
If your body hurts in places it never used to, that's your desk talking — and stretching the sore spot hasn't held.
Not another pile of random stretches. A structured Release → Stretch → Strengthen → Support system.
Recognise yourself? Keep reading.
You've stretched the sore spot. It eases for ten minutes — then it's back. Here's why: pain doesn't always start where you feel it.
And two you've probably been getting backwards:
Stretching the spot that hurts ignores the thing that's making it hurt.
Take the tension out of the area first.
Restore the movement you've lost.
Build support around the weak link.
Make the better movement easier to keep.
Every problem in the guide, the same four steps. That's what makes it a system, not a playlist.
Stiffness · head sitting forward · headaches from the neck · sore looking up · woke up and can't turn it
Tightness · the knot between your blades · a hunch forming · a shoulder freezing up
Mouse pain · fingers tingling at night · forearm tightness · phone thumb
Hurts when you sit · hurts when you stand · stiff, achy mornings · shooting pain down the leg · one-sided deep pain near the pelvis · tailbone pain on hard chairs
Pain on the side of the hip · hips too tight to straighten after sitting · glutes that don't switch on · "hamstrings always tight"
Pain under the kneecap (worse after sitting) · stiff, grinding knees · pain on the outside · a tender spot on the inside
First-step heel pain · stiff ankles you can't squat on · heavy, swollen legs by evening
When it's NOT for us — a knee that locks, gives way, or swells after a twist needs a scan, not exercises. The guide tells you exactly when to stop and see someone instead.
Find what you feel → open your routine → follow the four steps. Hurting in more than one area? The Complete Reset covers you head to toe.
LOWER BACK — hurts when you stand up
· A 20-second self-check
· What may be contributing
· Release (move + photo) · Stretch (move + photo) · Strengthen (move + photo) · Support (move + photo)
· An easier version if you need it
"Back hurts when I SIT" and "back hurts when I STAND" feel like the same problem but need almost opposite routines. Get it wrong and you make it worse. We split them for you.
You don't read it cover to cover. You open it, find what you feel, do your routine. Every one includes:
Covers you head to toe: Neck · Jaw · Shoulders · Arms · Wrists (Upper) and Lower back · Hips · Glutes · Hamstrings · Knees · Ankles · Feet (Lower).
There's no shortage of exercise advice online — the hard part is knowing what to trust. The Desk Pain Reset was written and reviewed with qualified physiotherapists, chiropractors and orthopaedic specialists, to take sound movement principles and make them simple enough for an ordinary person to actually use.
The internet already has an exercise for everything — that's the problem, not the solution.
Free hands you exercises. This hands you the order to do them in.
You don't have to wait until the pain runs your whole day before you deal with it.
One-time purchase · no subscription · instant access.
Your whole body, head to toe — Upper + Lower. Cover everything for just ₹200 more than one half.
Neck · Jaw · Shoulders · Arms · Wrists
What it covers
Lower back · Hips · Glutes · Hamstrings · Knees · Ankles · Feet
What it covers
Hurting in more than one area? The Complete Reset covers you head to toe for ₹699.
Get instant access. Use the routines. If you're not satisfied, ask for a full refund within 30 days — and you keep the guide.
See a doctor or physiotherapist first — not this guide — if you've had a fall or suspected fracture, if pain is severe or getting worse, if you have numbness, weakness or pins-and-needles, unexplained weight loss or fever, significant swelling, or a joint that locks or gives way. This works alongside your doctor, never instead of one.
You can — but the hard part is knowing which exercise, in what order, and what to do next. That's what this organises.
Exactly why this uses Release → Stretch → Strengthen → Support instead of one isolated stretch.
No — a chair, a wall, a towel.
Yes — every routine has an easier alternative.
It's a movement resource, not a diagnosis or treatment. For diagnosed or serious issues, see your doctor and use this alongside their advice.
Instant PDF — use it on your phone.
You can't change the sitting, the screens, the commute — but you can change what you ask your body to do inside it. Start with the problem you feel today.