The Movana journal

Calm, practical guides for desk workers

Written by Dr. Vinuta Harapanhalli, PT — clear, evidence-minded advice on moving better at your desk.

A person leaning in toward a screen, showing the rounded, forward-head posture common after long desk work.

May 26, 20268 min read

How to Fix Forward Head Posture (And Why Your Neck Hurts After Work)

If your neck aches by the end of the workday, forward head posture may be part of the story. Here's what it is and how to gently bring your head back over your shoulders.

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A person taking a gentle shoulder stretch at their desk.

May 12, 20267 min read

Best Stretches for Desk Workers: A Physiotherapist's Guide

If your body feels stiff and heavy after a day at the desk, you're not imagining it. Here are the stretches I most often recommend — and how to make them stick.

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