Undo the desk slump — sit and stand tall again.
A short, self-paced routine that loosens a tight neck and chest, frees a stiff upper back, and builds the endurance to hold yourself upright. No assessment — pick your days and length and start.
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Hours at a desk pull you forward.
Long days hunched over a screen leave the front of your neck and chest tight, your upper back stiff, and the muscles that pull your shoulders back too weak to hold you up. The result is the familiar rounded-shoulder, head-forward slump — and the stiffness that comes with it.
Loosen what's tight. Strengthen what's long.
Each short session pairs mobility for the tight front (neck and chest) and stiff middle (upper back) with endurance work for the muscles that hold you upright (deep neck flexors, the mid-back, and the rotator cuff). Difficulty ramps gently as you work through it — no assessment, no guesswork.
Six things, working together
Standing tall isn't one stretch or one exercise. The program rotates through these so the tight areas open up and the supporting muscles build the endurance to keep you there.
- Neck mobility — freeing the scalenes, SCM, levator scapulae, and upper traps that get tight and achy at a desk.
- Deep neck-flexor endurance — the small front-of-neck muscles that stop the head drifting forward.
- Pectoral flexibility — length across the chest so the shoulders can sit back instead of rolling in.
- Thoracic mobility — an upper back that extends and rotates rather than locking into a slump.
- Scapular control — the mid-back strength to set and hold the shoulder blades.
- Rotator-cuff strength — the deep shoulder support that keeps everything stable and pain-free.
You choose the pace
The program is the same 20 sessions either way — you decide how many you fit in each week, and the length follows. Consistency matters more than cramming: most people notice less neck and shoulder stiffness within the first couple of weeks.
| Days a week | Roughly how long the program runs |
|---|---|
| 3 days / week | ~7 weeks |
| 4 days / week (recommended) | ~5 weeks |
| 5 days / week | ~4 weeks |
Build your plan.
Pick your training days and starting difficulty and you're ready to go — free, private, and self-paced.
Build your plan →