Posture Reset: The 6-Week Programme That Undoes Desk Damage
Rounded shoulders, forward head, lower back tightness. If you have worked at a desk for more than two years, you have them. Here is the corrective programme designed specifically to reverse them.
Sit at a desk long enough and your body adapts: the chest tightens, the upper back weakens, the head drifts forward, the hip flexors shorten, and the lower back compensates. We call the result desk posture. Left alone it gets worse each year. Undoing it is what the Posture Reset programme is designed for.
What the programme includes
- Weeks 1–2 — Assessment and awareness. Full postural screen, movement assessment, and introduction to the baseline exercises. You learn what your own imbalances look like.
- Weeks 3–4 — Corrective loading. Progressive strengthening of the chronically lengthened muscles (mid-back, deep neck flexors, glutes) and mobility work for the chronically tight ones (chest, hip flexors, thoracic spine).
- Weeks 5–6 — Integration. Combining the new patterns into real-life positions — standing, walking, lifting, working at a desk. The goal is that the correction holds when you are not thinking about it.
What results look like
By week 6, most clients report a visibly straighter standing posture, reduced neck and shoulder tension, and noticeable ease getting out of a chair. More importantly, they have the tools to maintain it. The programme ends with a maintenance plan — 10 minutes a day of specific drills that keep the correction from regressing.
Is it for you?
Yes, if: you work at a desk, you wake up stiff, your shoulders are rounded in photos, your lower back aches by mid-afternoon, or you have been told to 'improve your posture' and never knew how.
See the Posture Reset programme or book the entry assessment.
Move better. Feel better.
Ready to get started?
Take the free posture screen — five minutes, instant results — or book directly with our team in Nairobi.
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