Stiff: Desk Stretch & Posture

Desk stretches and posture reminders that actually fit your workday.

Long hours at a desk shouldn't leave your whole body feeling stiff. Stiff reminds you to move, hands you a quick guided desk stretch, and tracks the habit — with a sarcastic sloth who notices every time you skip one.

NO GYM, NO MAT, NO CHANGING CLOTHES
Every exercise is built for a desk and a chair. Most take 20 to 45 seconds. You can do them at your desk, in the office, at home, or between meetings without anyone noticing.

SMART BREAK REMINDERS
Set your work hours and how often you want to move — every 20, 30, 45, 60 or 90 minutes. Stiff sends a stretch reminder only during your workday and stays quiet on your days off. It is a stand up reminder that respects your calendar instead of nagging you at midnight.

42 GUIDED DESK STRETCHES
Target the parts a desk job actually wrecks:
• Neck — neck tilts, neck rolls and chin tucks for forward head posture and tech neck
• Shoulders — trapezius stretch, cross-body stretch, shoulder rolls
• Back — seated spinal twist, seated cat-cow, upper back stretch, chest opener
• Wrists and hands — wrist circles, prayer stretch, finger stretches for keyboard and mouse strain
• Hips and legs — figure-four, hip flexor stretches, calf raises for tight hips from sitting
• Eyes — near-far focus and eye breaks for screen fatigue and eye strain
• Full body — a quick reset when everything feels stiff

BETTER POSTURE, ONE BREAK AT A TIME
Sitting all day pulls your head forward and rounds your shoulders. Stiff builds posture work into the workday instead of asking you to find a spare hour: chin tucks, chest openers and thoracic mobility that undo what a keyboard does to you. No wearable, no posture corrector strapped to your back — just a reminder and 30 seconds.

BUILD THE HABIT, NOT JUST A ONE-OFF
Stretch breaks only work if you keep taking them. Stiff turns workday movement into a streak: earn XP for every stretch you finish, climb ten levels from "Completely Cooked" to genuinely limber, and unlock badges along the way.

STRETCH WITH YOUR TEAM
Create or join a group, put your coworkers on a leaderboard, and find out who actually takes their movement breaks and who just swipes the notification away. Office stretching is a lot easier when it is a competition.

HOME SCREEN WIDGET
See your streak and your next break without opening the app.

A SLOTH WITH OPINIONS
Stiff is a sloth who has watched you sit for four hours straight and has thoughts about it. Pick your tone — sarcastic, encouraging, dynamic, or silent if you would rather just have the reminders and skip the commentary.

WHO IT IS FOR
Desk workers, remote and work-from-home employees, developers, designers, writers, students, gamers, call center staff, drivers, and anyone whose neck, wrists and lower back pay the price for a sedentary job.

WHY MICRO BREAKS WORK
You do not need a gym session to undo a workday. Short, frequent movement breaks beat one long workout you never book. Thirty seconds every half hour keeps blood moving, resets your posture, and stops the slow creep of stiffness that makes you feel eighty by 5pm. Stiff makes that the path of least resistance by putting the exercise on your screen the moment the reminder fires.

STIFF PRO
Pro unlocks the full library, every focus area, and advanced scheduling. A free version with daily guided stretches and break reminders is always available.

Your posture is not going to fix itself. Start stretching at your desk today.