Posture Stretch Reminder Timer
Sitting all day makes your neck, shoulders and back stiff. This free tool walks you through a simple 8-stretch desk routine with timers, and can nudge you to stand up every 30, 45 or 60 minutes.
A gentle note: These are light desk stretches, not medical treatment. Move slowly, stop if anything hurts, and talk to a doctor if you have an injury or a medical condition.
Session settings
The reminder shows a visible banner on this page. It works without any browser permission, but keep this tab open.
Time to move! Stand up, roll your shoulders, and take a short walk or do one stretch from the list below.
Guided session
Stretch 1 of 8—
0
seconds left
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Session complete — well done!
0
Stretches completed
0:00
Total active time
The 8-stretch desk routine
Tick each box as you finish a stretch. Total routine time: about 5 minutes.
Tips for better posture at your desk
- Keep your screen at eye level and your feet flat on the floor.
- Relax your shoulders — they should not be up near your ears.
- Stand up and move for at least a minute every hour.
- Change position often; the best posture is your next posture.