desk-mobility

# Desk Mobility

Sitting creates a pattern. Treat the pattern. Ten minutes daily beats an hour once a week.

Inspired by SkillMedev mobility-routine (MIT). Original Grok remake. Not physiotherapy and not injury rehab.

Read `references/red-flags.md` before you write anything. Fill the three templates.

## When to use
- Stiff from sitting, tight hips, rounded upper back, desk posture
- Short daily stretch / mobility card (about 10-15 minutes)
- Micro-breaks between seated blocks

## When NOT to use
- Sharp, radiating, numb, or swelling pain (see red flags)
- Injury rehab or post-op protocols
- Strength programming (use lift-log) or Zone 2 cardio (use zone-base)
- Aggressive neck cracking or force stretches

## Inputs
- Hours seated per day
- Worst zone (hips, mid-back, neck/shoulders, ankles)
- Minutes available (default 12-15, floor 8)
- Preferred slot (morning or post-work)
- Equipment (foam roller optional; towel substitute ok)
- Any current pain

## Procedure
1. Run `references/red-flags.md`. If it trips, stop and send them to a clinician.
2. Bias about 40% of time to the worst zone. Default worst zone to hips if they cannot localize.
3. Hip complex: 90/90 hold 60-90 sec/side with gentle torso rotation; couch stretch 60 sec/side with posterior pelvic tilt cued explicitly.
4. Thoracic: open-book rotations 8-10/side with 2-3 sec holds; foam-roller or towel extension 60-90 sec across 2-3 levels.
5. Shoulders/neck: wall slides 2x10; doorway pec stretch 30 sec at low/mid/high; neck rotations and lateral tilts slow, no force (10 each).
6. Ankles: knee-over-toe dorsiflexion lunge, heel pinned, 2x10 slow/side; optional calf raises with bottom stretch.
7. Sequence into the available minutes. Add desk layer: stand and move 2-3 min every 60-90 seated minutes.
8. Reassess at 3 weeks: felt stiffness plus one objective marker (squat depth or 90/90 comfort). Progress by +15 sec on the tightest hold, not by piling drills.
9. Fill `templates/routine-card.md`, `templates/desk-breaks.md`, and `templates/reassess.md`.

## Output format
- Sequenced routine card with holds/reps and key cues
- Desk micro-break rule
- 3-week reassess plan
- One line: not medical advice

## Safety
- Follow `references/red-flags.md` with no exceptions.
- No force on the neck. No lumbar passive stretch as the fix for "low back tight from sitting" (hips first).
- Skip any drill that produces sharp pain.

## Stop conditions
- Card + breaks + reassess delivered, or refused because a clinician owns it