01
Neck Release
Soften the upper traps and stop carrying the screen day into bed.
Bedtime Stretches for Desk Workers
Use this after a long sitting day, after work, and before sleep when you want calm recovery instead of performance. DeskUndo helps bedtime relief become a repeatable evening habit.
Today's reset◌
Evening Target
Neck & Spine
✦08:45
Spinal Release
When to use this
This page is for the part of the day when desk tension is still in the body, but you want a calmer recovery path before sleep.
Neck and back stiffness
Reverse the forward-head posture and lumbar compression that build through long screen sessions.
Heavy body feeling
Drain tension from tired legs and heavy shoulders after a sedentary day of meetings.
Unwinding before sleep
Use a gentler routine to tell your nervous system the workday is actually over.
Low-energy movement
No sweat and no high intensity, just restorative flow that fits your end-of-day battery.
A calmer way to end the day
Perfect for quick unwinds.
02
Spine Roll
Introduce easy spinal motion when the back feels compressed.
03
Seat Twist
Unwind the torso before moving down to the floor.
04
Hip Open
Release the lower body without turning the routine into a workout.
05
Slow Breathing
Finish with a calmer signal so bedtime recovery actually feels like bedtime.
A full 10-minute bedtime recovery routine.
More complete, but still light enough to feel restorative rather than sweaty.
02
Deep Glute Release
Target the tension that usually survives the commute home and keeps the hips feeling stuck.
01
Low Core Twists
Start by easing the spine out of a seated pattern.
03
Wall Calf Stretch
Bring some circulation back into the lower body.
04
Child's Pose
A calm, grounded release for the back and shoulders.
05/06
Legs up wall & box breathing
Finish with the kind of quiet recovery that belongs before sleep.
Build a bedtime recovery habit after the workday
Build a bedtime recovery habit after the workday
Forget the all-or-nothing gym mindset. This is about a nightly practice that works with your actual energy.
Lingering tension
Tension does not end when work ends. Bedtime recovery helps you close that loop instead of carrying it into sleep.
Mental unwind
A gentle evening sequence can make it easier to downshift when your brain still feels half online.
Sleep transition
Short resets work well when you want a better bridge between laptop mode and bedtime.
Recovery over intensity
Evening movement should help you settle, not create more stimulation right before bed.
How DeskUndo simplifies your recovery
DIY bedtime stretch list
Generic routines often ask you to sift through too much content when you are already tired.
- ×Too many random stretch videos
- ×Often aimed at flexibility instead of desk recovery
- ×Hard to repeat when your energy is low
DeskUndo
A calmer path that matches what desk workers actually need before bed.
- ✓Bedtime-friendly pacing
- ✓No-equipment recovery routines
- ✓Built to be easy to return to nightly
Designed to make bedtime recovery easy to return to.
Today
A simple evening queue that helps you start without thinking.
Before Routine
A gentle visual preview before you settle into the session.
Plan
A softer recovery path that supports nightly consistency.
✓
Consistency Streak
12 Days
Complete
A small completion signal that keeps the habit feeling light.
Get the App
Start a bedtime recovery plan
Get the app for guided evening routines that make calm, repeatable bedtime recovery easier to keep.
Placeholder: add App Store and Google Play links here when launch assets are available.