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
—
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.
Frequently Asked Questions (FAQ)
What is the Posture Stretch Reminder Timer?
It is a free browser tool that guides you through an 8-stretch desk routine with countdown timers, a progress bar, and a per-stretch done checklist.
How does a guided stretch session work?
Press Start Session and the tool shows each stretch with plain instructions and a countdown. Use Next or Skip to move ahead, or Pause and Resume at any time.
What is the reminder nudge for?
You can set a reminder every 30, 45 or 60 minutes. When it is due, a gentle banner appears on screen, with an optional beep sound you can enable.
Is my session data sent anywhere?
No. Everything runs in your browser and nothing is uploaded or stored on a server.