Goodbye 2018, Hello 2019!

Goodbye 2018, Hello 2019!

To our incredible community,

We can’t believe how fast this year has flown by. We are so grateful for you and your support. We cannot exist without YOU.

Here is a recap of our year and the top posts we had. We hope you will find them valuable to implement in your new year!

  1. Best Stretch Ever
  2. Lumbar Locked Rotation
  3. The Parking Break
  4. Single Leg Lower

(Ya’ll seem to really like Coach Ryan haha)

Thailand & Cambodia Honeymoon

We went on our honeymoon in Thailand and Cambodia and had the time of our lives!

We were fortunate enough to experience:

  • Relaxing on the Beach in Krabi
  • Chiang Mai Lantern Festival
  • Elephant Sanctuary
  • Cooking Classes
  • Massages
  • Angkor Wat (Cambodia)

It was a time of reflection and appreciation allowing us to come back rejuvenated.

Here are just a few snapshots of our experience, we hope you enjoy!

We presented at several companies in 2018, including Walmart, Zeeto, AFT Law, Riverstone Financial and the EWomensNetwork to name a few.

Presenting is something we get SO much joy out of.  We look to ramp up our workshops and presentations in 2019, give us a shout if you’d like to learn more about our in-house workshops and presentations.

Here are a few snapshots.

Walmart HQ

We had a fantastic time presenting to Walmart’s E-Commerce division.  Being able to present to 70+ programmers, showing simple ways to take care of themselves was a real highlight!

We hope to be back again soon with this group.  They’ve just scratched the surface!

Zeeto & Riverstone Resources

A sedentary / seated lifestyle comes with the job, but it doesn’t have to keep us down.  Movement is medicine and small strategies throughout the day can improve posture and eliminate nagging aches and pain!

Don’t forget to lengthen up when you’re sitting at your desk.  You can see the change in posture before and after we teach spinal lengthening / neutral spine drills.

AFT Law & EWomensNetwork

AFT law firm was full of fun loving costume-wearing attorneys and staff members for a presentation we did on Halloween!


This has been a year of growth for us and for many of you.  We provide the education and YOU put forth the effort. 

Here are some of the great things you’ve achieved this year:

“I have to thank you guys for putting this program together. I planned on vegging out and visiting Netflix, although I know I need a lot of things to take care of. I checked my emails, did your drills, and I actually feel the activity difference in my brain. Now I’m going to the gym, and more than likely to be much more active today than I originally intended 🙂 It’s hard for me to trick my brain out of lazy slobs it’s so wants to get into all the time, so seriously great job and thank you. I’m really happy I signed up to get your drills!

Katelyn L.

“Incremental changes in your life that are so small that they cannot fail, eventually accumulate to a larger life-altering impact on everything around you. Missy Bunch and Ryan Steenrod have started something that embodies that principal, called “Death of the Desk” and it helps people heal their bodies and optimize their health with 2-minute drills that you can do at your desk, at the airport, or anywhere. Come on who doesn’t have two minutes?!”

Lisa K.

“I know what I need to do to keep my body well oiled up but like most humans it’s nice to have some accountability and reminder set up. I spend so much time on buses, planes and trains that I rely on Missy and Ryan’s quick mobility flows to hold me accountable and help keep my body from becoming a mess of tension. If you’re someone who sits all day for work, travels extensively or just suffers from daily aches and pains, I highly recommend you check out their page Death of the Desk and subscribe to their free daily movement flows through easy to incorporate into your day and will have you moving and feeling better in no time the best part they rarely take more than two minutes!”

Brittany L.

“I’ve been doing the “choo-choo trains” every morning since I first saw it in a video I had a right shoulder injury plus my weekly ART and a chiropractor I haven’t felt pain in a few weeks I haven’t booked another appointment with my chiropractor!  I just “choo-choo” every day in traffic and while I’m DJ-ing thanks to you my shoulder doesn’t hurt anymore.”

Zhaldee S.

Our most popular stand-alone course of the year:


A 6-week course for anyone dealing with foot pain or Plantar Fasciitis issues.

So much awesomeness in 2018, thank you all again for such an amazing year and we look forward to 2019 with you!

As always, if you need anything just reach out.

Keep moving,

Missy and Ryan

Daily Recharge: Spinal Rolls + Titanics

Daily Recharge: Spinal Rolls + Titanics

In today’s Daily Recharge, we show you two simple, yet VERY powerful mobility exercises that target the SPINE, SHOULDERS and UPPER BACK.  The reason these exercise are so great is because they:

  • Spinal Rolls make your spine mobile and resilient
  • Generally just feel good
  • Titanics target your posture and spine
  • Make you feel like you’re in the movie Titanic

The best thing about them is that they only take a couple minutes to perform.  We highly recommend doing these 3-5 times per day for 2-minutes or whenever you feel like you need a break!

Cues to remember while doing any joint mobility sequence:

  1. Lengthen up tall, with your eyes forward.
  2. Neutral Spine and Hips as you perform the exercise.
  3. Always breathe in a relaxed, comfortable manner.
  4. Never move into pain.
  5. If painful, slow down and decrease range of motion.
  6. Quality over quantity.  That means, control the movement as best you can.

Need help?  Just reach out!


5 Essential Exercises For Tight Shoulders

5 Essential Exercises For Tight Shoulders

Tight shoulders can be caused from a number of reasons and if left unaddressed, can create some pretty inconvenient long-term problems.  These problems can include shoulder pain (obviously), neck pain, numbness/tingling down the arms/hands, postural issues, headaches and unable to use your arms the way they were designed.

Some of the most common reasons you may experience tight shoulders are:

  • Poor Breathing Mechanics
  • Poor Posture
  • Eye Strain
  • Inactivity

Today’s training is designed to offer you 5 essential exercises you can do regularly to combat tight shoulders and avoid long-term problems.  After all, the shoulder joint is the most mobile joint in the body.  If it isn’t working properly, then you’ll be limiting what you are capable of – in life.

It’s important to have a basic understanding of how your shoulders move and ways we can make them work better.  Below you’ll find some basic movements, shoulders should be able to accomplish.

Elevation/ Depression/ Protraction/ Retraction

Your scapula (the chicken cutlet shaped bone) on your back works a number of different ways.  You may know these are you shoulder blades.   In the figure below you’ll notice it elevates, depresses, protracts (moves away from each other), retracts (moves toward each other), upwardly rotates and downwardly rotates.


With flexion and extension, this is your ability to lift your arm up in front and extend your arm in back.  This is evident when you walk.  The swinging of your arms is in flexion and extension.  You can see what your ranges should be capable of in the figure below.


This is when you lift your arms out to the side (making a “T”) and then bring them back down next to your body.  See the figure below:

Internal/ External Rotation

Internal and external rotation should be able to be done at all shoulder ranges.  Below is an example of internal/ external being performed with the arm in abduction.

As you can see, you have access to A LOT of ranges and combination of ranges in the shoulder.  It’s important to practice all these ranges in order for your joint to work properly to avoid injuries as well as tightness due to inactivity.

Shoulders generally aren’t being isolated in these ranges either.  You will often use combinations of all these motions to accomplish whatever ranges of motion are needed to accomplish the task at hand.  You’ll note that the mobility exercises below reflect that and use multiple ranges within each exercise.

#1 – Forward/Backward Thoracic Glides

This exercise isn’t apart of the actual shoulder, but it does however impact your ability to move it.  Because of the nature of sitting and poor posture, developing a rounded upper spine (Thoracic Spine) will negatively effect the way your scapula and shoulder joint move.  Improving this area first will give you greater access to shoulder range of motion and posture.

Here’s what it looks like:

#2 – Camshafts

Camshafts are great for getting your scapula to move the way it’s designed.  If you remember from above, the scapula is the chicken cutlet shaped bone that sits on your back (shoulder blades).  It allows you to elevated, depress, protract and retract your shoulders.

We get plenty of oohs and aahs after performing this exercise.  The camshaft will take your shoulder blades through their full range of motion:

#3 – Shoulder Unleashes

Enter the shoulder unleash, an efficient exercise that works multiple ranges of motion including:

  • Flexion/Extension
  • All Scapula Ranges

It an be done seated or standing (we always prefer standing) and a great way to start a meeting.

#4 – Wall Shoulder Circles

Are you ready to really open those shoulders?  This is a great exercise to explore the entire range in flexion, extension and overhead.  It’s important not to push into pain.  With that said, challenge your self to work through your entire range without compensating.  Enjoy!

#5 – Shoulder Swimmers

Finally, we have our shoulder swimmers.  You can perform these in a number of positions including standing, seated and lying on your stomach.  The most challenging variation is lying on your stomach.  What I love about this exercise is that it uses two movements we don’t typically work enough:

  • Abduction/ Adduction
  • Internal/ External Rotation

Like the wall shoulder drill above, this will really explore some of the end ranges you currently have.  Keep practicing whenever you can or as needed.

The major point with all of these exercises is consistency.  Adding just a few of these in daily can be game-changing for you.  We always recommend a simple solution for consistency:

3-5 reps, 3-5 times per day

You’ll find that you like certain exercises over others and that’s ok, spend time on the ones that make you feel good or are easier to do, then as you get better you can add-in other, possibly more challenging exercises to your arsenal.

Keep moving,


*NOTE – If you are looking for a more extensive list of exercises, checkout our Death of the Desk Membership.  It’s completely free the first 10-days.  Cancel anytime.


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