01Set seat height so feet are flat and knees ~90°
Hips slightly above knees if possible. Use a footrest or sturdy box if the chair is high.
Health & Fitness
Fix Desk Posture in 10 Minutes a Day
Workstation setup, daily stretches, and reset cues for remote workers
1h 40m11 photographed stepsBeginner
Desk posture reset for remote workers: set chair, screen, and keyboard heights, run a 10-minute daily mobility sequence, and install hourly reset cues so slouching does not become your default. Small daily work beats weekend yoga guilt.
What you'll learn
- Set screen and seat height to reduce neck and shoulder strain
- Run a 10-minute stretch and mobility sequence daily
- Use hourly micro-resets without leaving a meeting culture
- Spot pain red flags that need professional care
Inside this course
- Setup the station
- Ten-minute daily sequence
- Cues that stick
Full step-by-step lessons with photos unlock with a subscription.
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First steps from Setup the station
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02Raise the screen to eye level
Top of monitor at or just below eye height, about an arm's length away. Laptop on a stand + external keys.
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Step 1
Set seat height so feet are flat and knees ~90°
Step 2
Raise the screen to eye level
Step 3
Position keyboard and mouse close to the body
Step 4
Open chest and upper back for two minutes
Step 5
Loosen hips and hamstrings for three minutes
Step 6
Reset neck and shoulders for three minutes
Step 7
Finish with two minutes of easy walking
Step 8
Install hourly micro-reset alarms
Step 9
Use meeting and message cues
Step 10
Track comfort for two weeks then adjust setup
Step 11
Pass criteria
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