Takes Only 3 Minutes

Feel Relief Before Your Next Meeting

This protocol targets the #1 complaint of desk workers: neck and shoulder tension that builds up throughout the day. Use it anytime you feel tightness creeping in.

S

Stabilize

60 seconds
1

Ear-to-Shoulder Stretch

Drop your right ear toward your right shoulder. Hold for 15 seconds. Feel the stretch along the left side of your neck. Repeat on the other side.

2

Shoulder Rolls

Roll your shoulders backward in slow, exaggerated circles. Complete 10 rolls, squeezing your shoulder blades together at the back of each rotation.

3

Chest Opener

Clasp your hands behind your back. Squeeze your shoulder blades together and lift your chest toward the ceiling. Hold for 15 seconds.

Why This Works:

Sustained stretching (15+ seconds) activates your Golgi tendon organs, which signal your muscles to release tension and relax.

U

Unwind

60 seconds
1

4-6 Breathing Reset

Inhale through your nose for 4 counts.
Exhale slowly through your mouth for 6 counts.
With each exhale, consciously drop your shoulders away from your ears.
Complete 5 breath cycles.

Why This Works:

Extended exhales stimulate your Vagus Nerve, activating your parasympathetic nervous system and reducing cortisol (stress hormone) instantly.

I

Implement

60 seconds
1

Posture Reset

Right now: Raise your screen/laptop to eye level. Your ears should be directly over your shoulders. Pull your shoulders back and down.

2

Set Your Trigger

Pick ONE trigger for this protocol: Before every meeting? Every time you get coffee? Set a phone reminder for 2pm? Choose now and commit.

Why This Works:

Your head weighs ~12 lbs. Leaning forward just 15 degrees increases that load to 27 lbs on your neck. Proper screen height eliminates this hidden strain.

Pro Tips for Maximum Relief:

  • Do this protocol at least twice daily (morning and afternoon)
  • Set a recurring calendar reminder so you don't forget
  • Notice where you hold tension - jaw? Shoulders? Neck? Focus there.
  • Don't rush - slower movements create deeper release

Want the Complete System?

This 3-minute protocol is just Day 1 of The Sui Method™. Get the full 14-day program to eliminate desk pain for good.

Get the 14-Day Desk Body Relief →

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