Your 30-Day Posture Reset

Movement 1 of 3

Seated Wall Extension

Restores movement through your upper back — the part that rounds forward over a keyboard all day.

Hold 15 seconds · repeat 3 times

Sit on a chair about an arm's length from a wall, feet flat on the floor.
Reach both arms up and press your palms flat into the wall.
Let your chest sink down between your arms. The bend should happen high up, between your shoulder blades.
Breathe out as you sink. Hold, then come back up slowly.

Most common mistakeArching your lower back instead of your upper back. If you feel this in your waist, you've gone too low — keep your ribs down and make the movement smaller.

Too much?Sit further from the wall and place your hands lower.

Movement 2 of 3

Wall Lean

The standing version of the same opening — a little bigger, and it wakes the whole back line up.

Hold 10 seconds · repeat 3 times

Stand facing a wall, roughly two feet back from it.
Place your hands high on the wall, above head height.
Keep your body in one straight line from your ankles to your head — don't fold at the hips.
Let your chest sink gently toward the wall. Hold, then push back to standing.

Most common mistakeBending at the hips, or letting the lower back sag. Squeeze your glutes lightly to keep the line straight.

Too much?Stand closer to the wall. The further back you stand, the harder it gets.

Movement 3 of 3

Towel Neck Release

Eases the tight band that builds along the back and side of your neck by the end of a working day.

Hold 10 seconds · 3 times on each side

Roll a bath towel lengthwise so it's a long band. Sit up tall.
Drape it over one shoulder and hold both ends, one hand in front, one behind.
Draw the towel gently downward to anchor the top of that shoulder.
Let your head tilt slightly away until you feel a mild stretch. Hold. Release slowly, then swap sides.

Most common mistakePulling hard. This is a light anchor, not traction — if it feels like a yank, ease off.

No towel?Rest your opposite hand on the top of that shoulder and press down gently instead.

Movement 1 of 3

Chin Tuck

The single most useful movement here. It wakes up the deep muscles at the front of your neck — the ones that switch off when your head drifts toward your screen.

Hold 5 seconds · repeat 10 times

Sit or stand tall with your eyes level — don't look down.
Glide your chin straight back, as if nodding "yes" to something very small. You should feel a gentle double chin.
Hold. Keep your jaw loose and keep breathing.
Release slowly and repeat.

Most common mistakeShoving the head backwards, or tipping the chin down toward your chest. It's a small horizontal glide, not a press and not a nod.

Easier versionLie on your back with your head on the floor and do the same glide against the floor — it gives you feedback.

Movement 2 of 3

Behind-the-Back Clasp

Opens the front of your chest and shoulders, which spend all day closing inward toward a keyboard.

Hold 30 seconds · repeat 2 times

Stand tall and clasp your hands together behind your back.
Straighten your elbows as far as is comfortable — they don't have to lock.
Draw your shoulder blades down and together, gently. Think 30% effort, not a maximum squeeze.
Lift your hands slightly away from your body. Keep breathing the whole time.

Most common mistakeShrugging up toward your ears, or arching your lower back to make room. Shoulders go down, ribs stay down.

Can't clasp?Hold a towel or belt between your hands and work from there. Very common — don't force it.

Movement 3 of 3

Wall Chest Opener

Targets the front of one shoulder at a time — usually the side you use your mouse with is noticeably tighter.

Hold 5 seconds · 5 times on each side

Stand beside a wall. Place your palm flat against it at shoulder height, arm straight.
Step your outside foot forward.
Put your other hand on your hip.
Slowly turn your chest away from the wall until you feel a stretch across the front of that shoulder. Hold, return, repeat — then swap sides.

Most common mistakeLeaning into the wall instead of rotating away from it, and letting the shoulder ride up. The movement is a turn, not a push.

Feels pinchy?Lower your hand to below shoulder height and try again. Pinching at the front of the shoulder means the angle is wrong, not that you need to push through.

Days	Strap	Morning Unlock	Desk Reset
1–7	20–30 min, one block	1×	—
8–14	~40 min total — 2 blocks, gap between	1×	2×
15–21	Up to ~60 min total — 2–3 blocks, never in one go	1×	3×
22–30	Your number (usually 30–60 min, split) + triggers	1×	4×
31+	Your number, ongoing + triggers — max 2 h/day	Most days	3–4×

Your 30-Day Posture Reset

How the month works

Get familiar

Add the reset

More off than on

Find your number

Keep going — this is the part that lasts

Routine A · Morning Unlock

Three movements, about 4 minutes

Seated Wall Extension

Wall Lean

Towel Neck Release

Routine B · Desk Reset

Three movements, 90 seconds

Chin Tuck

Behind-the-Back Clasp

Wall Chest Opener

Set your reminders

Keep this page one tap away

Daily check-in

Progress photos & check-ins

Photo 1 — Side on

Photo 2 — The wall test

Send us your photos

One honest thing about 30 days

Now the part we need from you

Tell us what's wrong with this

Customers are saying