Desk Worker Posture Fix
Undo 8 hours of sitting in 20 minutes a day, a complete reset for remote workers and desk workers.
Sitting is not the problem. Sitting without a postural reset is. Eight hours of desk work shortens hip flexors, collapses the thoracic spine, and switches off the glutes, and five minutes of evening stretching doesn't come close to undoing that. This program gives desk workers the specific corrective sequence that counters the exact damage their work posture creates.
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Your Program Guide
12 weeks
Program duration
5x per week
Recommended frequency
~20 min
Per session
How to follow this program
Do one session 5 days a week. Each session takes about 17 to 20 minutes. You never do every video in one session. Each phase is its own short routine, and Today's Plan shows exactly which exercises to do for the week you are in. Weeks 1-4: 7 exercises, about 17 minutes. Weeks 5-8: 9 exercises, about 20 minutes. 7 new exercises come in, 5 drop off. Weeks 9-12: 10 exercises, about 20 minutes. 5 new exercises come in, 4 drop off. The other video in this program is an optional extra. Add it on days you have more time. If an exercise causes sharp pain (not normal stretching discomfort), skip it and try again next week.
Program phases
Each phase is one short routine you repeat every session. When a new phase starts, some exercises swap out for new ones. Today's Plan always shows the right list for your week.
Phase 1FoundationDo these 7 exercises each session, about 17 minutes. Focus on learning good form.
Weeks 1-4
7 exercises
about 17 min
Do these 7 exercises each session, about 17 minutes. Focus on learning good form.
Weeks 1-4
7 exercises
about 17 min
Your routine each session
- 1Static Back
- 2Pelvic Tilts
- 3Static Back Neck Release
- 4Cervical Retraction
- 5Thoracic Extension (Foam Roller)
- 6Wall Angels
- 7Doorway Chest Stretch
Short on time? Do just Cervical Retraction, Thoracic Extension (Foam Roller), Wall Angels, Doorway Chest Stretch (about 8 min).
Phase 2ProgressionDo these 9 exercises each session, about 20 minutes. 7 new exercises come in, and 5 you have already learned drop off your list.
Weeks 5-8
9 exercises
about 20 min
Do these 9 exercises each session, about 20 minutes. 7 new exercises come in, and 5 you have already learned drop off your list.
Weeks 5-8
9 exercises
about 20 min
Your routine each session
- 1Cervical Retraction
- 2Wall Angels
- 3Band Pull-Apart New
- 4Face Pulls (Resistance Band) New
- 5Hip Flexor Lunge Stretch New
- 6Glute Bridge New
- 7Bird Dog New
- 8Dead Bug New
- 9Standing Arm Circles New
No longer in your routine: Static Back, Pelvic Tilts, Static Back Neck Release, Thoracic Extension (Foam Roller), Doorway Chest Stretch. You have learned these, so keep them for days you want extra work.
Short on time? Do just Cervical Retraction, Wall Angels, Band Pull-Apart, Glute Bridge (about 7 min).
Phase 3StrengthDo these 10 exercises each session, about 20 minutes. 5 new exercises come in, and 4 you have already learned drop off your list.
Weeks 9-12
10 exercises
about 20 min
Do these 10 exercises each session, about 20 minutes. 5 new exercises come in, and 4 you have already learned drop off your list.
Weeks 9-12
10 exercises
about 20 min
Your routine each session
- 1Cervical Retraction
- 2Wall Angels
- 3Band Pull-Apart
- 4Glute Bridge
- 5Bird Dog
- 6Air Bench New
- 7Short Foot Exercise New
- 8Single-Leg Balance (Eyes Open and Closed) New
- 9Hip Hinge (Bodyweight Deadhinge) New
- 10Cat-Cow New
No longer in your routine: Face Pulls (Resistance Band), Hip Flexor Lunge Stretch, Dead Bug, Standing Arm Circles. You have learned these, so keep them for days you want extra work.
Short on time? Do just Cervical Retraction, Wall Angels, Band Pull-Apart, Glute Bridge (about 7 min).
Optional extras
Not part of the daily routine. Add one on days you have more time: Supine Groin Progressive.
Do any of these sound familiar?
- Neck and upper back tension by early afternoon
- Lower back that aches after a full workday
- Hips that feel locked up after sitting
- Forward head posture that's getting worse every year
- Fatigue and brain fog that correlates with physical tension
Why this happens
The root causes behind desk worker posture fix.
- Sustained hip flexion from sitting shortening the psoas
- Screen height and position causing cervical forward migration
- Absence of movement variety, same position for hours
- Collapsed thoracic spine from unsupported sitting
Why this works
When you have multiple areas of dysfunction, forward head, rounded shoulders, anterior tilt, flat feet, treating each one in isolation only gets you so far. The body is a chain and each segment affects the next. This program takes a full-body systems approach, working from the ground up to restore global alignment so every part of you is working the way it was designed to.
Why not just watch free videos?
Free YouTube videos
- ✗Random exercises with no sequence
- ✗No explanation of root cause
- ✗No progression structure
- ✗Hope something works
This program
- ✓Specific sequence that targets your root cause
- ✓Mike explains the why behind every movement
- ✓Progressive structure over 4+ weeks
- ✓Designed for your exact issue
Start free, watch these now
Two full videos from the program, on us. No account required.
All program videos
18 more videos included with purchase.
Unlock all 20 exercises
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Unlock all exercises, $97Key exercises in this program
Learn about each individual exercise in detail, with instructions, common mistakes, and variations.
Frequently asked questions
How often should I take breaks from sitting?
Every 45–60 minutes is the research-backed recommendation. But the quality of your break matters more than the frequency. The 2-minute desk reset in video 4 is designed to undo the specific compensation your body makes in one sitting block.
Does a standing desk help?
Standing desks help only if your standing posture is better than your sitting posture, which for most people, it's not. Alternating between sitting and standing with good mechanics in both positions is the goal. This program teaches you both.
Let pain be your guide. This program is for general wellness and education — it is not medical advice, diagnosis, or treatment, and Posture Guy Mike is not a physician or physical therapist. Always consult your doctor before starting a new exercise program, especially if you have a pre-existing condition, injury, or chronic pain. Stop immediately if you feel sharp, shooting, or worsening pain.
Take your program anywhere.
The free Posture Guy Mike app brings your entire program to your phone. Stream your exercises at home, at the gym, or on the road, and pick up right where you left off on any device.
- Full access to your purchased programs
- Stream every exercise from your phone
- Track your progress on any device
- Free on iPhone and Android
Free on iPhone and Android.
What's included
- 20 corrective exercise videos
- Morning prep and evening reset routines
- Ergonomic setup guide included
- Lifetime access on any device
- 30-day money-back guarantee
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