Posture Break Planner
Long desk hours can leave you with back pain, a stiff neck and tired eyes. This free planner builds a simple full-day break schedule of timed stretch and posture breaks matched to your work hours, so you move regularly and protect your spine.
Your break schedule
| # | Break time | Activity |
|---|
This is an estimate only, not a treatment. If the pain continues, see a doctor.
How to use
- Enter your work start and end times.
- Select the break interval and activities.
- Press "Generate Break Schedule" — your full-day routine is ready.
Tips
- Set the reminders where you will see them — a silent schedule you ignore helps nobody.
- Use each break to stand, roll your shoulders, and look 20 feet away for 20 seconds.
- Keep the top of your screen at eye level; good posture starts with your desk setup.