Exercise Library
32+ video guides filmed by Mitch. Filter by body part and find exactly what you need.
The Best Quad Stretch | Quad Grinder
The Quad Grinder uses a ball to release tight quad muscles that build up from sitting - freeing up your hips and knees so you can move and generate power again.
Best Hamstring Stretch | Lunge Hamstring Stretch
The lunge hamstring stretch is an isolated, comfortable way to release tight hamstrings caused by long hours of sitting at a desk.
Best Hip Flexor Stretch | The Lunge Stretch
The lunge hip flexor stretch targets the tight hip flexors that develop from hours of sitting, helping relieve back and hip pain.
The Best Posture Exercise | W's
The W drill uses a resistance band to strengthen the rotator cuff and all the muscles that go weak from hunching over a desk - one of the best posture exercises around.
Glute Strengthening | Standing Hip External Rotation
Standing hip external rotation is a simple band exercise I use to build glute strength and improve control at the hip, knee, and ankle.
How to Complete the Pacman Glute Drill
The Pacman Glute Drill is a banded side-lying exercise that activates the glutes and builds the hip stability that weakens from too much sitting.
How to Complete the Slide-Roll-Lift
The Slide-Roll-Lift is a three-step drill I use to build lower trap strength and shoulder stability - key for anyone who works with their arms overhead or has shoulder pain.
How to Complete the Wall Slide Exercise
The Wall Slide builds serratus anterior strength and shoulder blade control - essential for overhead movements and preventing shoulder injuries at the desk.
The Best Shoulder Release | The Trap Grinder
The Trap Grinder uses a release ball to loosen the tight upper trap and shoulder muscles that build up from stress and screen time - perfect for constant neck and shoulder tension.
The Best Postural Exercise | The Rule of 5
The Rule of 5 is a quick posture reset you can do anywhere - 5 reps, 5 seconds each, 5 times a day - to combat the effects of sitting all day.
Improve Upper Back Mobility | Child-Pose Rotation
The Child Pose Rotation drill is a simple exercise I use to unlock upper back stiffness and reduce neck and shoulder pain caused by sitting hunched at a screen.
Improve Upper Back Mobility | James Bonds
The James Bond drill is a lunge-based rotation exercise I use to retrain upper back mobility and spinal control lost from sitting in poor posture all day.
Improve Upper Back Mobility | The Rib Roll
The Rib Roll is a side-lying rotation drill I use to improve upper back mobility and relieve neck and shoulder pain caused by sustained poor posture at a desk.
Glute Activation | Monster Walks
Monster Walks are a banded lateral exercise I use to build deep hip and glute strength - essential for anyone with knee or hip pain from sitting too much.
Nerve Flossing | Median Nerve Flossing
Median nerve flossing is a drill I use to relieve burning, tingling, or arm pain that originates from nerve tension in the neck - often mistaken for carpal tunnel.
How to Complete the Push-Up Plus
The Push-Up Plus targets the serratus anterior to improve shoulder blade control and stability - one of the most important shoulder exercises I prescribe.
Nerve Flossing | Radial Nerve Flossing
Radial nerve flossing helps relieve burning or tingling in the arm that is mistaken for tennis elbow but actually originates from nerve tension in the neck.
Rotator Cuff Strengthening | Side Lying External Rotation
Side lying external rotation is one of the most important rotator cuff exercises I prescribe to centralize the shoulder and prevent the injury that comes from poor desk posture.
The Best Ankle Stretch | The Runners Stretch
The Runners Stretch is the best ankle mobility exercise I know for improving calf flexibility and ankle function - crucial for knee and hip health in desk workers.
Best Postural Exercise | Upper Back Towel Roll
The Upper Back Towel Roll is one of my favourite passive postural exercises - lie on a rolled towel for 10-15 minutes to open the chest and restore thoracic extension.
Deep Neck Flexor Strength | Turtles
The Turtle exercise builds deep neck flexor strength to help relieve neck pain caused by poor posture at a desk or looking down at a screen all day.
Great Hip Stretch | The Dead Man
The Dead Man is a floor-based hip internal rotation stretch I recommend for anyone with stiff hips, low back pain, or knee and ankle issues from sitting too much.
A Great Shoulder Release | Genie
The Genie is a release ball exercise I use to mobilize tight shoulder blades and relieve shoulder, neck, and upper back tension caused by desk posture.
How To Complete the Figure 4 Stretch
The Figure 4 stretch is one of my favourite hip mobility exercises for opening up stiff hips and relieving the low back and knee pain that follows.
Improve Lower Back Pain | McKenzie Extensions
McKenzie Extensions are my go-to first-line exercise for flexion-based low back pain - a simple prone press-up that gets your lower spine moving into extension again.
The Best Hamstring Stretch | Hamstring Grinder
The Hamstring Grinder uses a ball to release tight hamstrings and free up the sciatic nerve - a must-do for anyone who sits for long hours and feels that achy nerve pain.
Best Arch Stretch | How To Do The Foot Grinder
The Foot Grinder is a ball-rolling exercise that targets arch pain, plantar fasciitis, and general foot tension. Great for anyone on their feet all day.
The Best Pec Stretch | The Pec Grinder
The Pec Grinder uses a release ball to stretch tight chest muscles that cause rounded shoulders and shoulder pain in desk workers.
The Best Hip Stretch | Glute Grinder
The Glute Grinder uses a ball to release tight glutes and restore hip and low back mobility after hours of sitting - one of my go-to drills for desk workers.
How to Complete The Hip Drop
The Hip Drop is a single-leg exercise I use to activate the deep glute muscles that stabilize the hip and knee - especially important for anyone with hip or knee pain.
How to Complete Side Lying Leg Raise
The side lying leg raise activates the deep glute muscles that weaken from sitting - a must-do exercise for anyone dealing with hip or knee pain.
The Best Ankle Stretch| The Heel Pin
The Heel Pin is a wall-based ankle stretch I use to improve ankle dorsiflexion and restore the mobility that gets lost from sitting and wearing heels all day.