Posture reset stretches for a day spent hunched forward
Leaning toward a screen rounds your shoulders and closes your chest. This routine opens the front of your body, moves your shoulder blades, and gives your upper back a few slow turns, so sitting tall feels easier for the next hour.
Start with a free 5-minute stretchFree first, no account needed. Then Posture Reset (5 min, guided by voice) and every routine with a 7-day free trial: card required, nothing charged before day 8.
Good for
- A rounded back after a long day at a screen
- Tight chest and shoulders from phones and laptops
- Feeling slumped in the afternoon
- A reset before a meeting or a drive home
Why a few slow minutes can help
No single posture is perfect to hold for hours. The most useful habit is changing position often, and stretching the chest while moving the upper back is an easy way to do that.
The routines pair chest openers with gentle reaching and rotating movements, because the front and back of your upper body tend to feel stiff in different ways.
Posture Reset
A gentle break from your desk.
- 5 minutes
- 5 movements
- Chair
- Standing, Chair, Floor
Slow shoulder circles
Slowly lift your shoulders, circle them backward, then let them settle.
Easier: Try this seated, with feet on the floor. Make the circles smaller.
Standing chest opener
Let your shoulders settle away from your ears and gently broaden your chest.
Easier: Keep your hands separate beside your hips and turn your palms forward.
Cross-body shoulder stretch
Use your right hand to support the upper arm above the elbow, without pressing on the joint.
Easier: Keep the arm lower and use less pressure. Skip if you feel pinching.
Gentle neck tilt
Tip your left ear slightly toward your left shoulder, keeping your eyes forward and shoulders relaxed.
Easier: Use a barely noticeable tilt. Stop if you feel dizzy or symptoms travel into your arm.
Seated side reach
Rest your left hand beside you and reach your right arm overhead.
Easier: Keep your arm lower and lean less. A small movement is enough.
Tips for a comfortable session
- Think of lengthening upward before you open your chest. Do not arch your lower back.
- Keep your ribs stacked over your hips as you reach.
- Pair a posture break with a drink of water, so it becomes a habit.
Upper Back Release
Slow reaches and gentle rotations.
- 10 minutes
- 6 movements
- No equipment
- Floor, Standing
- Thread the needle1 min each side
- Seated side reach1 min each side
- Cross-body shoulder stretch1 min each side
- Slow shoulder circles1 min
- Overhead triceps stretch1 min each side
- Easy arm swings1 min
Stand Tall
Neck, chest, upper back and hip flexors after a day of sitting.
- 10 minutes
- 12 movements
- Chair
- Chair, Standing, Floor
- Easy neck rotation30 s each side
- Gentle neck tilt30 s each side
- Slow shoulder circles30 s
- Standing chest opener30 s
- Cross-body shoulder stretch30 s each side
- Overhead triceps stretch30 s each side
- Wrist extensor stretch30 s each side
- Seated side reach30 s each side
- Gentle cat–cow30 s
- Thread the needle30 s each side
- Half-kneeling hip release30 s each side
- Child’s pose30 s
Common questions
How long is the Posture Reset routine?
5 minutes and 5 timed movements. Left and right sides get equal time, and a voice guides every change.
Do I need a mat or any equipment?
You need: chair. Setups used: standing, chair, floor. The app can swap floor movements for chair or standing versions.
What does ReliefFlow cost?
Every plan starts with a 7-day free trial. A card is required to start it, and you pay nothing if you cancel before day 8. After that it is $5.99 a month or $49.99 a year, and you can cancel any time from Manage billing.
Is it safe if something already hurts?
ReliefFlow is general wellness guidance, not medical advice. Move in a comfortable range only. If you have osteoporosis or a spine condition, ask your clinician before twisting or backbending movements. Stop if anything hurts, and talk to a health professional about pain that is sharp, radiating, new or does not ease.