Ergonomic Performance: Correcting Tech-Neck for Home Offices — Daily PDF Manual

Your neck wasn't built for 8 hours of screens — but it can be built to handle them.

Correcting Tech-Neck for Home Offices is a 14-page daily reference manual written from the perspective of a corrective exercise specialist and ergonomic consultant, designed for remote-first professionals and sedentary executives who can't stop working, but can stop hurting.

Who this is for

By the third afternoon meeting, your hand is on the back of your neck again — and your monitor hasn't moved an inch in two years. This is for you if you're a remote-first professional or sedentary executive who can't cut screen hours but can spend sixty seconds between meetings. If you want a score you can re-test every Sunday instead of a vague "feels a bit better," this is the manual.

No gym. No 45-minute routines. Just three micro-routines that fit between meetings, a workstation audit you complete once, and five measurable checks that turn "I feel better" into a number you can trend.

Inside the manual:

• The 60-Second Executive Brief — why a 12 lb head becomes a 60 lb load, and the 3 levers that fix it
• 5 Measurable Mobility Checks — score yourself out of 10 in 6 minutes, re-test every Sunday
• The 8-Point Workstation Audit — screen height, dual monitors, chair, phone rules, sit-stand rhythm, with exact numbers
• The Daily Micro-Routine System — 5-min Morning Reset, 60-second Desk Resets, 8-min Evening Decompress
• 9 Illustrated Corrective Exercises — Start → Mid → Finish frames, coaching cues, and the mistakes that stall progress
• 4-Week Progression Plan + maintenance protocol
• Printable trackers — weekly routine log, re-test scorecard, audit sign-off

Format: Instant digital download · Print-ready PDF · US Letter (8.5 × 11) · 14 pages

Educational content only — not medical advice. Includes a full disclaimer and red-flag guide for when to see a clinician.