Health & fitness Life & growth

How to fix your posture when you sit all day

Explore desk comfort, movement and common posture claims.

A course on posture for people who sit for a living. It examines common posture claims, comfortable workstation adjustments, movement breaks and when persistent pain needs individual assessment. It does not assume one ideal posture or a single cause of discomfort.

iPhone App Store Get Cadence free

Open Cadence on the App Store, type the sentence when it asks what you want to learn, and answer a few setup questions. Free to start. Android testers can request early access.

Start with three things you can do today

Type this when Cadence asks what you want to learn

I sit at a desk all day and my posture is getting worse. Explain what is happening to my neck, shoulders and back, and give me a realistic way to improve it during a working day.

Change any word so it fits your situation. The course is built from what you type and a few setup questions.

Start today

Three things you can do before the course exists.

Useful on their own. The course is for when you want the whole skill, not just the first move.

Raise the screen so the top is at eye level
Books under the laptop work. A screen below eye level pulls the head forward, and the neck pays for every hour of it.
Move for two minutes every hour
Stand, roll the shoulders back, reach up, walk to the window. The best posture is the next one, not a perfect one held.
Do ten slow chin tucks and ten wall slides
Chin straight back as if making a double chin, then arms sliding up a wall. Two minutes a day starts to undo the forward head and rounded shoulders.

Best for: Health & fitness
Prerequisites: None. Bring the situation you have.
Course length: 7 to 30 lessons, sized to your goal
Lesson pace: About 10 minutes a day
Format: Read it, or play the audio
Access: Available on the App Store, with early features and Android testing access

Before the course is built

Setup asks about your situation first.

Lesson 1 opens on the moment you describe, and the examples use your role. For this request, expect questions like these.

Where do you feel it most: neck, upper back and shoulders, or lower back?
Roughly how many hours a day are you seated, and how is your desk set up?
Is there pain, or mostly stiffness and the way you look in photos?

Right for now

If any of this sounds familiar, start here.

Your neck and shoulders are always tight

By mid-afternoon the upper back is a knot.

You have noticed the slump

Photos, mirrors, or someone else told you.

You want to fix it at your desk

Not a gym programme, something that works in a working day.

Course arc

Where the course goes, in order.

Cadence writes the lessons for you, so the exact path follows your answers. This is the ground a course built from this sentence covers.

01 / 06

Posture is a habit, not a shape

Why there is no perfect posture and what good actually means.

Comfort and individual differences

Why similar desk setups can feel different to different people.

The desk

Setting up screen, seat and arms so the default position is a decent one.

Movement snacks

Ways to vary position and include movement breaks that fit your day.

Strength that holds you up

The exercises that matter, and the ones that look like they should.

Pain and when to get it checked

General comfort adjustments and when symptoms need professional assessment.

What changes

What you will be able to do, and what you will stop believing.

You will be able to

Know what is actually going on

Separate common posture assumptions from the different factors that can affect comfort.

Set up the desk properly

Explore screen, chair and keyboard adjustments that suit your tasks and comfort.

Move through the day

Ways to vary your position and include movement during a working day.

Strengthen the right things

Understand the role of activity and why persistent symptoms need advice tailored to you.

Ideas this course corrects

Sit up straight and hold it

There is no single ideal posture. Varying position can be more comfortable than holding one rigidly.

A posture corrector will fix it

A product cannot identify the cause of discomfort. Supports have different uses; persistent pain needs individual advice rather than a guaranteed posture fix.

Course questions

What to know before you start.

How to fix your posture when you sit all day: what can I do today?

Raise the screen so the top is at eye level. Books under the laptop work. A screen below eye level pulls the head forward, and the neck pays for every hour of it. Move for two minutes every hour. Stand, roll the shoulders back, reach up, walk to the window. The best posture is the next one, not a perfect one held. Do ten slow chin tucks and ten wall slides. Chin straight back as if making a double chin, then arms sliding up a wall. Two minutes a day starts to undo the forward head and rounded shoulders.

Is this a fixed course?

No. Cadence builds the course when you type the sentence and answer a few setup questions, so the lessons follow your situation. This page describes what a course built from this request covers. You see the whole path before Lesson 1.

Who is this course for?

Do I need any prior experience?

No. Setup asks what you already know and where you want to use it, and the course starts from there. Bring a real situation if you have one; the examples are built around it.

How long does it take?

Courses run 7 to 30 lessons of about 10 minutes, sized to what you asked for. One lesson a day is the intended pace, and you can go faster. Lessons can be read or played as audio.

Does this course award a certificate or degree?

No. Cadence is for practical self-learning and does not award accredited degrees or professional certification.