Your neck and shoulders are always tight
By mid-afternoon the upper back is a knot.
Courses
Start with three things you can do today
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.
Want new features first?
A starting goal
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.
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Adjust the screen and keyboard together
Start with the screen directly ahead, its top near eye level, and your shoulders relaxed. For prolonged laptop use, a separate keyboard and mouse let you raise the screen without raising your hands.
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Plan short changes of activity
Build in regular breaks from screen work to move, stretch gently or change position. The timing should fit the task. Try using the end of a work block as a reminder, rather than holding one position all day.
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Check the whole workstation
Look at your chair support, screen distance and where your keyboard and mouse sit. Adjust one thing and notice whether it feels more comfortable. Ask for a workstation assessment if you need help, rather than relying on a quick posture fix.
Sources: HSE workstation setup; HSE work breaks. Practical examples are starting points, not promised results.
- Best for
- Health & fitness
- Prerequisites
- None. Bring the situation you have.
- Course length
- 7 to 30 lessons
- Pace
- Yours. One lesson at a time, as often as you like.
- Format
- Read it, or play the audio
- Access
- Available on the App Store and Google Play, with an optional early testing list
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.
You have noticed the slump
Photos, mirrors, or someone else told you.
You want to fix it at your desk
Not a gym program, 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 / 06Posture and comfort
Consider how your position, task and equipment fit together.
Comfort and individual differences
Why similar desk setups can feel different to different people.
The desk
Review the screen, seat, keyboard and mouse together.
Changes of activity
Plan short breaks and movement that fit the task and your abilities.
Assessing the workstation
Use a workstation checklist to identify adjustments or support you need.
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?
Adjust the screen and keyboard together. Start with the screen directly ahead, its top near eye level, and your shoulders relaxed. For prolonged laptop use, a separate keyboard and mouse let you raise the screen without raising your hands. Plan short changes of activity. Build in regular breaks from screen work to move, stretch gently or change position. The timing should fit the task. Try using the end of a work block as a reminder, rather than holding one position all day. Check the whole workstation. Look at your chair support, screen distance and where your keyboard and mouse sit. Adjust one thing and notice whether it feels more comfortable. Ask for a workstation assessment if you need help, rather than relying on a quick posture fix.
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?
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. It sits under Health & fitness in the Life & growth part of the library.
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?
Most courses run 7 to 30 lessons. The course length is sized to what you asked for. You set the pace: one lesson at a time, as often as you like. 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.
Start today
Type it, answer a few questions, open Lesson 1.
A starting goal
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.
Want new features first?