The ergotru Routines
A few minutes, most days — that's really all it takes. Here's exactly how to get the most out of your Everyday Recovery Bundle.
Recovery Routines
5-Minute Desk Reset
5-Minute Desk Reset
This combines the ergoRelief Pro and ergoBand into an easy 5-minute recovery workout, relieving tension and helping to activate and stretch muscles that have remained neutral throughout the day.
4-Minute Upper Body Relief
4-Minute Upper Body Relief
This brief 4-minute workout is designed around the ergoRelief Pro, demonstrating some easy techniques you can perform from your desk, increasing your blood flow and reducing muscle tension thoughout your neck and back.
5-Minute Lower-Body Recovery
5-Minute Lower-Body Recovery
This short 3 minute routine is desgned around the ergoRelief Pro to target the muscles most commonly irritated and stffend by hours of desk sitting and lack of movement.
Important Disclaimer
Important Disclaimer
Before you start
This page offers general guidance on using your ergotru products — They are not medical advice and isn't a substitute for guidance from a doctor or physiotherapist. If you have an existing injury, a chronic pain condition, are pregnant, or are unsure whether any of these exercises are right for you, please check with a healthcare professional before starting.
Please stop if anything causes pain (rather than mild stretching discomfort), and always work within a range that feels comfortable for your body. As with our product research, individual results will vary.
Desk Reset - 5 Minutes
no equipment
Start
Start with a quick warm-up and no equipment. Try 2 x 30-second slow arm extensions, followed by 30 seconds of slow neck rotations, 15 seconds clockwise, then 15 seconds anti-clockwise.
ergoRelief Pro
Target Tension
Use the round head between your neck and shoulders, drawing large, slow circles, growing smaller before drawing back out for 60 seconds on each side. Keep the device moving slowly — don't hold it in one spot.
ergoBand
Feel the Stretch
Loop the ergoBand around your back and hook your palms inside. Now extend your arms slowly, making sure not to shift the band up or down your back. Repeat this for 30 seconds, holding the stretch for 10 seconds once you fully extend.
Finsh
Final Touches
Place the ergoBand behind your neck, holding it outside of shoulder length and slowly pulling it further apart, holding the stretch for 10 seconds and repeating 3 times.
Now it's your turn
Take a 30 seconds to think about your body and which muscles need more attention, whether it's your neck, shoulders, wrists or back and experiment with the different products and stretches to help you to find what provides you the most relief.
(Remember to go slow, starting on the lowest setting before building on the exercise.)
4-minute Upper Body Relief
ergoRelief Pro
Start
Use the round head to target the neck & upper traps between your neck and shoulder. 30 seconds per side, keeping the device moving — never hold it still on the neck itself.
ergoRelief Pro
Target the Tension
Use the round head drawing circles across the top and back of each shoulder. 30 seconds per side.
ergoRelief Pro
Feel the Stretch
Use the Flat or fork head, gliding either side of your spine (not directly on it) for 30 seconds on each side where tension tends to build from hunching forward.
ergoRelief Pro
The Final Touches
Use the flat head, either side of the spine along your lower back. 30 seconds per side.
5-Minute Lower Body Recovery
ergoBand
Start
Put one leg inside the band so it rests on your thigh, then hook the band under the other foot; hold the end at hip height. Gently raise the looped leg back and slightly up, feeling a stretch at the front of the hip. Hold for 2 x 15 seconds per side.
ergoBand
Target the Tension
Hook the band around one foot and raise it, keeping the leg straight. Gently pull on the band so your leg rises a little further, and hold the stretch for 30 seconds on each side.
ergoBand
Feel the Stretch
Hook the band under one foot and pull it towards your chest, keeping your knee bent. Once comfortable, pull and stretch slightly further and hold for 3 x 10 seconds on each side.
Finsh
Recovery
After completing the routine, use either the round or flat head of the ergoRelief Pro to target and help relieve tension along your thigh and hip. 60 seconds on eachside
FAQ
A Few Questions
Which resistance should I use?
Which resistance should I use?
Our light band (15–25lbs) is best for general stretching and tension relief — most people start here. If you're using it for light strength work rather than stretching, the medium or heavy band gives you more resistance to build against.
I still feel muscle tension, am I using right?
I still feel muscle tension, am I using right?
Getting the most from your The Everyday Recovery Bundle, espicially the ergoRelief Pro is mostly about technique, not power.
Choose the right head: round head for large muscle groups (shoulders, thighs), flat head for general use, bullet head for smaller, targeted areas, fork head for either side of the spine or Achilles.
Keep it moving: Never hold the device in one spot for more than a few seconds — glide it slowly across the muscle.
Start on the lowest speed setting: especially the first few times, and
increase only if it feels comfortable.
30–60 seconds per muscle group is typically enough — more isn't necessarily better.
Are there some areas I should avoid?
Are there some areas I should avoid?
Yes. Do not use the ergoRelief Pro directly on bone, joints, your spine, or any area that's swollen, bruised, or recently injured. If you're pregnant, have a bleeding disorder, or have any other medical condition you're unsure about, please check with a doctor before use. This page is general guidance, not medical advice.
Where should the ergoRets be on my chair?
Where should the ergoRets be on my chair?
The ergoRest will only works if it's actually positioned to support the curve of your lower back — here's how to get it right.
1. Place the cushion at the small of your back — roughly belt-height, not higher up near your shoulder blades.
2. Sit back fully into your chair so the cushion is snug against you, not floating behind you.
3. You should feel gentle support pushing your lower back slightly forward — if you feel no pressure at all, it's likely sitting too high; if it feels like it's pushing your whole back forward, it's likely too low.
4. Adjust the straps (if your chair allows it) so it stays in place through the
day rather than sliding as you move.
Which routine should I do?
Which routine should I do?
Well that's entirely up to you. We would recommend picking one or two things to start with rather than trying to change everything at once. It's important to keep trying them and find what works for you. Making them part of your routine will provide the best longterm beneifits, but if you've got questions about your specific setup, just send me a message, I'm always happy to help. :)
Ready to work without the pain?
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