The 10-Minute Office Reset
Nine simple moves — breathing, chin nods, upper-back mobility, wall slides, wrist flow, hip stretch and sit-to-stands — that you can do beside your desk.
Ebook • PDF • 24 Pages
The Desk Worker Reset: Ebook For Desk Job Neck And Back Pain
A practical physiotherapy guide for people who work at a desk, laptop or screen all day. A 10-minute office reset, a 21-day plan and a workstation guide — written by Dr. Shalin Dodiya (PT). If desk job neck and back pain is part of your workday, start here.
Launching soon • ₹399 • Instant PDF download after payment
Quick Answer
What Is The Desk Worker Reset?
Short answer: The Desk Worker Reset is a 24-page PDF ebook that helps with desk job neck and back pain using four simple tools — a better workstation set-up, regular movement breaks, a 10-minute office reset routine and a 20-minute strength plan you do 2 to 3 times a week. It costs ₹399 and you can download it instantly after payment.
You do not need a perfect posture. You need more movement options. Long hours of sitting, repetitive tasks, an awkward set-up, low physical capacity and poor recovery all stack up — and that is when neck stiffness, shoulder tension and lower back ache become part of every workday.
This ebook does not ask you to turn your workday into a workout. It gives you a simple system you can actually repeat, built on the same principles we use with desk workers in our clinic in Ahmedabad.
What Is Inside
What You Get For Desk Job Neck And Back Pain
Short, visual pages you can read in one sitting and use the same day.
21-Day Plan
Three weeks that take you from awareness and movement variety to building capacity and making the habits automatic.
20-Minute Strength Plan
Eight exercises for desk workers, 2 to 3 days a week, with clear repetitions and a simple way to progress.
Workstation Guide + Checklist
Screen, laptop, keyboard, mouse, chair and lighting set-up, plus a one-page workstation ergonomics checklist.
Targeted Resets
Separate routines for the neck and upper traps, upper back and shoulders, wrists and hands, and the lower back and hips.
Traffic-Light Safety Guide
A clear green, yellow and red guide that tells you when to self-manage, when to book an assessment and when to seek medical care.
Who It Is For
Is This Ebook Right For You?
The Desk Worker Reset is written for people who sit or stand at a screen for most of the day and want practical office exercises for desk workers without complicated equipment.
- IT, finance, design and call-centre professionals
- Work-from-home and laptop users
- Students preparing for long study hours
- Business owners and managers with long meeting days
- Anyone with familiar neck, shoulder, lower back or wrist stiffness after work
Not for: severe or rapidly worsening pain, new numbness or weakness, or symptoms after an accident. In those cases please get assessed — see our back pain physiotherapy page or book an appointment.
The Author
Written By A Physiotherapist Who Treats Desk Workers
Dr. Shalin Dodiya (PT) is a performance physiotherapist and strength and conditioning coach, and the founder of Strivon Physio & Fitness in Ahmedabad. The ebook follows the 5-pillar system he uses with desk workers: setup, variation, capacity, recovery and progression.
- Based on CDC/NIOSH, OSHA and WHO guidance on ergonomics and physical activity
- No “perfect posture” myths — practical, realistic advice
- Printable workstation checklist and 7-day tracker
- Clear safety guidance on when to seek help
Simple Pricing
Get The Desk Worker Reset Today
Ebook • PDF • 24 pages
₹399
Online payment opens soon. Message us on WhatsApp and we will notify you the day it launches. Read on phone, tablet or laptop, or print the checklist and tracker.
Secure payment by Razorpay (UPI, cards, net banking). Sold by Strivon Physio & Fitness (Shalin Dodiya), Ahmedabad. Refund policy · Delivery policy · Terms
Educational guide. Not a substitute for individual clinical assessment.
Answers
Frequently Asked Questions
How do I get the ebook after payment?
As soon as your payment is successful, a download link appears on the order confirmation page and is also sent to the email address you entered at checkout. The link is valid for 30 days and up to 5 downloads.
Which payment methods can I use?
You can pay by UPI, debit or credit card, net banking and popular wallets. Payments are processed securely by Razorpay.
Is this a printed book?
No. The Desk Worker Reset is a digital PDF ebook of 24 pages. Nothing is shipped. You can read it on a phone, tablet or laptop and print the checklist and tracker pages if you like.
Will this ebook cure my desk job neck and back pain?
The ebook is an educational guide for common desk-related stiffness and discomfort. Many people feel better with a better workstation, regular movement and strength training, but it is not a diagnosis or a treatment plan for a specific condition. Persistent, worsening or severe symptoms need an individual assessment.
Do I need any equipment?
Most of the ebook needs no equipment. A simple resistance band is useful for two exercises in the strength plan, and a wall and a chair are enough for the rest.
Can I get a refund?
Because the ebook is a digital file delivered instantly, sales are final. We refund duplicate payments, failed deliveries we cannot fix, and damaged files we cannot replace. See our Refund and Cancellation Policy for details.
Can my company buy this for employees?
Yes. For bulk purchases or a corporate wellness and ergonomics programme in Ahmedabad, message us on WhatsApp at +91 70169 97251.
Feel Better At Your Desk, Starting Today
Download The Desk Worker Reset and complete your first 10-minute office reset before your next meeting.