How Desk-Work Friendly Is Your Body Really?

The Traffic Light Mobility System

We use a simple traffic light system so you don’t need to be a physio to understand your results.

GREEN
• Movement feels smooth and controlled
• No pain, no major stiffness
• Your body is coping well in this area

AMBER
• Noticeable tightness, restriction, or wobbliness
• Mild discomfort but not sharp pain
• A warning sign: this area needs attention

RED
• Sharp pain, strong restriction, or you can’t do the movement
• Your body is clearly struggling here
• This is where you’d benefit from professional support

What You’ll Do In The Self-Check

Inside the self-check, you’ll:
• Watch short videos showing simple desk-worker movements
• Copy each movement at home (no equipment needed)
• Score yourself GREEN / AMBER / RED for each area
• See what your results mean and where to focus next

If you’re mostly GREEN, you’ll get guidance on how to stay that way with smart movement habits.

If you find AMBER or RED lights, we’ll show you how to reduce your risk – and give you the option to explore 1:1 mobility coaching if you want more support.

Samantha Rose

[Associate Director Enterprise Asset Systems, Asset Management, Engineering & Maintenance Sydney Trains, Transport for NSW]

“Before working with James and Troy, my health was declining fast, my stress was through the roof, and long sedentary executive hours plus perimenopause had thrown my sleep, eating and wellbeing into chaos. They didn’t just give me workouts; they helped me rebuild my routine, change how I structured my week and eating habits, and set boundaries at work and home so I could finally prioritise my health. Over the last 12 months my mental and physical wellbeing have completely turned around, and we continue to adjust and go back to basics whenever life throws a curve ball. Their skill and experience are second to none.”