Executive Recovery
A two-week recovery plan for high-load professionals — protect your back, open the upper body, and keep your energy steady through demanding days.
- Per day
- 5–12 min
- Level
- Beginner–Moderate
- Focus
- Back
What this program is
Built for the 36–45 stage of leadership and long hours, when neck and back tension settles in and recovery matters as much as effort. Over two weeks you'll realign posture, open a tight upper back, protect the lower back, and weave in mid-day energy resets — a sustainable rhythm that fits around a full calendar and may help relieve the strain of an intense desk day.
Every routine in this program was designed and reviewed by Dr. Vinuta Harapanhalli, PT. Movana is general wellness guidance, not medical treatment — a short safety check inside the app helps confirm it’s appropriate for you before you begin, and you should stop any movement that causes sharp or unusual discomfort.
What’s inside, day by day
Each day pairs a short guided routine with one small workday habit.
- Day 1
Unwind the executive neck
Easing the tension that builds across back-to-back meetings.
Neck Release · 4 minEye & Neck Screen Relief · 3 min
- Day 2
Open the shoulders & chest
Undoing the forward hunch of focused work.
Shoulder Unwind · 5 minChest Opener · 4 min
- Day 3
Protect the lower back
Bringing gentle movement to a loaded lower back.
Lower Back Reset · 5 min
- Day 4
Mid-day energy reset
A standing break to clear the afternoon fog.
Mid-Day Energy Reset · 5 min
- Day 5
Lift your posture
Waking up the muscles that hold you upright.
Upper Back & Posture Lift · 6 min
- Day 6
Free the hips
Opening hips that fold shut from long sitting.
Hip Opener for Sitters · 6 min
- Day 7
Gentle integration
An easy, mobile day to recover and reset.
Seated Spinal Mobility · 6 min
- Day 8
Realign the head
Bringing your head back over your shoulders.
Forward Head Posture Reset · 5 min
- Day 9
Recover with mobility
A fuller flow to release a week of desk strain.
Full Desk Mobility Flow · 7 min
- Day 10
Energy & breath
Lifting energy with movement and fuller breathing.
Mid-Day Energy Reset · 5 minShoulder Unwind · 5 min
- Day 11
Spine & posture
Mobilising the whole spine and holding it tall.
Seated Spinal Mobility · 6 minUpper Back & Posture Lift · 6 min
- Day 12
Eyes & neck relief
A restful break for screen-tired eyes and neck.
Eye & Neck Screen Relief · 3 minNeck Release · 4 min
- Day 13
Open & mobile
Opening the chest and hips together.
Chest Opener · 4 minHip Opener for Sitters · 6 min
- Day 14
Your executive routine
Locking in a recovery rhythm you'll keep.
Full Desk Mobility Flow · 7 min
Is it right for you?
- Designed for desk workers — the focus is back across a 14-day arc.
- Beginner–Moderate level: gentle, guided movements with no equipment.
- About 5–12 min a day, done right at your desk.
- Not a fit right now if a professional has advised you to avoid exercise, or if you have severe, worsening or unexplained symptoms — please speak with a doctor or physiotherapist first.
Start free, then go deeper
Begin with the free 7-Day Desk Reset, then unlock Executive Recovery and every premium program with Premium.