2-Minute Workday Pliability Guide

2-Minute Workday Pliability Guide


Sitting for long periods of time often causes muscular imbalances that result in chronic neck or back pain, and intense standing or active work can result in strained muscles. Before you start your day, spend a few minutes on pliability, targeting the areas of your body that need it most.

Depending on the style of your work, spend 1 to 2 minutes each day to target the following muscles:

If You Work While Sitting

Foot, calves, hamstrings, glutes, low back, quads, shoulders (front and back), upper back

If You Work While Standing

Bottom of feet, calves, hamstrings, glutes, front of your lower leg, quads

If Your Work is Somewhere In-Between

Calves, hamstrings, glutes, quads


We recommend using a TB12 Vibrating Pliability Roller or Pliability Sphere to fully work the entire length of each muscle in-depth. Spend a little time on the areas that are the most uncomfortable or tense, working through them for 1 to 2 minutes each until you begin to feel a change in the tension in your tissue. Try to do this every day and your muscles will become long, resilient, and ready for any challenge your workday throws your way.