The 5-Minute Fitness Fix: Simple Exercises for a Pain-Free Workday

Does your back ache by 2 PM? Do you get tension headaches from hunched shoulders? Is your neck so stiff you can barely turn your head? You're not alone—and you don't have to live with this pain. The 5-Minute Fitness Fix is the complete solution for desk workers, remote employees, and anyone who spends hours sitting. Author Spencer Westel developed these targeted exercises after experiencing debilitating neck pain in his thirties—pain so severe he couldn't turn his head. Rather than accepting pain as an inevitable consequence of desk work, he researched movement science, consulted with physical therapists, and developed simple routines that transformed his body and eliminated his pain permanently. This book reveals the exact damage prolonged sitting does to your body—and the specific exercises that reverse it. You'll discover why sitting wreaks havoc on your spine, hips, shoulders, and wrists, and learn precisely how to counteract each problem with movements that take five minutes or less. Inside, you'll find: Complete exercise routines for neck, shoulders, back, hips, wrists, and eyes The hourly posture reset that prevents pain before it starts Hip flexor stretches that eliminate lower back pain instantly Wrist and hand exercises that prevent carpal tunnel syndrome Eye care techniques that stop headaches and screen fatigue Strategic timing for movement breaks that enhance focus rather than interrupting it Morning and evening routines that bookend your day with pain-free movement Workplace setup guidance that optimizes your environment No gym membership required. No special equipment. No changing clothes or getting sweaty. Every exercise can be done at your desk, in a conference room, or even on a video call. These aren't generic stretches—they're specifically designed to address the exact postural problems and muscle imbalances that desk work creates. Perfect for: office workers with chronic pain • remote employees working from home • anyone experiencing back, neck, or shoulder pain • people with wrist pain or carpal tunnel symptoms • professionals who sit for 6+ hours daily • managers who want to improve workplace wellness • anyone who ends their workday exhausted and aching The science is clear: prolonged sitting increases your risk of heart disease, diabetes, and early death while causing immediate pain and discomfort. But you don't need to quit your job or spend hours at the gym. You just need the right exercises done consistently. Five minutes every hour. Simple movements that work. A body that feels good again. Your pain-free workday starts now. Your body has been waiting for this book.