The Off-Desk Protocol: Recovery Companion — Evening, Sleep & Travel Edition (Digital PDF)

Your desk setup fixes 8 hours a day. This fixes the other 16.

Cervical tissue doesn't recover on a 9-to-5 schedule. The hours that decide how fast your neck actually improves are the ones after you log off — evenings, sleep, travel days, and the stress blocks that raise your shoulders before you notice. This companion closes the recovery loop on the main protocol.

Who this is for

You fixed the desk — and still wake up with the same stiff neck, because the other sixteen hours were never in the plan. This is for you if your evenings, your pillow, your travel days, and your stress-braced shoulders are quietly undoing the daytime work. If recovery is the missing half of your system, this closes the loop.

Inside the 8-page field guide:

• The 10-Minute Evening Decompression Routine — five floor-based movements that discharge the day's load before bed
• Sleep Positioning & Pillow Engineering — the position hierarchy, a 3-point pillow audit, and the pre-sleep screen rule
• Travel Ergonomics — in-flight protocol, the 2-minute hotel desk build, driving setup, and a 12-oz packing kit
• The Stress–Tension Reset — a 3-minute breathing protocol that switches off the shoulder brace no monitor height can fix
• The 30-Day Recovery Tracker — printable, designed to run alongside your daily posture tracker

Best paired with The Off-Desk Protocol main guide — zero content overlap, one complete 24-hour system.

Format: Instant digital download · 8-page US Letter PDF · print-ready tracker · lifetime access. Educational content only — not medical advice; see the disclaimer inside.