Posture reset

How the session works

1. 1Stand near a wall or doorway with room to raise your arms.
2. 2Press start. The app names each move, cues it, and times it for you.
3. 3Move slowly and think 'tall' — draw the shoulders down and back, don't shrug.
4. 4It runs a few minutes; use it whenever you catch yourself hunched.

The moves

• Chin tuck25s

  Draw your chin straight back into a gentle double chin — don't tip your head.

• Wall angels30s

  Draw the shoulder blades down and together; slide the arms up the wall.

• Doorway pec opener25s · each side

  Forearm on the frame, step through to feel the chest open.

• Standing back extension20s

  Hands on hips, gently arch back and look up — small range.

• Seated thoracic rotation20s · each side

  Sit tall, hands on chest or chair back, rotate from the mid-back.

What it's good for

• Opens the tight chest and switches on the upper-back muscles that hold you upright.
• Targets the exact slump — forward head, rounded shoulders, stiff mid-back — that sitting builds.
• Quick and equipment-free, so you can reset posture anywhere you work.

The evidence. Posture is dynamic, not a fixed flaw to correct, but the stiffness and fatigue of holding one position for hours is real — moving, stretching the chest and activating the upper back relieve it. The durable fix is regular movement and a better screen setup.

Safety

• Keep every move gentle and within a small, pain-free range — stop any move that causes pain, dizziness, or numbness.
• If you have an existing back, neck, hip or balance condition, or a recent injury or surgery, check with a clinician before starting, and hold a chair or desk for balance on standing moves.

Frequently asked questions

How do I fix my posture from sitting?

You can't 'fix' posture in one go, but you can relieve the slump: stretch the chest, activate the upper back, and free the mid-spine, then move often. This routine guides that reset, and a better screen height keeps it.

What stretches help rounded shoulders?

A doorway pec opener for the chest, wall angels and scapular squeezes for the upper back, and a chin tuck for forward head. This routine combines all of them.

Does sitting really cause bad posture?

Long, unbroken sitting tightens the chest and hip flexors and lets the postural muscles fatigue, which feels like a slump. Frequent movement matters more than holding a 'perfect' position.

Try another routine

• 2-minute desk break→
• Posture neck reset→
• Desk reset stretch→

Related calculators

• Box breathing→