Smart reminders
Stretch breaks that fit your workday
Tell Stiff when you work and how often you want to move. It sends stretch reminders only during work hours — never on weekends, never at midnight — and lets you snooze when a meeting runs long.
Free on iPhone & Android
The stretch reminder app for people who sit all day.
Stiff nudges you to stand up and stretch during the workday — quick 30-second desk routines for your neck, shoulders, back, wrists, hips, and eyes, with streaks, levels, and a sloth who judges you kindly.
- 30-second routines
- 6 body areas
- Respects your work hours
- Team leaderboards
How it works
Three steps between you and a less stiff back
- 1
Set your schedule
Pick your work days, work hours, and how often you want a nudge — every 30, 45, or 60 minutes.
- 2
Stretch when the sloth says so
Get a reminder, tap it, and follow a guided 30-second routine right at your desk. No gym clothes, no floor mats.
- 3
Keep the streak alive
Earn XP, grow your streak, raise your Unstiff Score, and — if you like winning — outstretch your coworkers.
How Stiff helps
Move more, ache less, keep working
Reminders that respect your calendar, stretches that respect your time, and just enough gamification to keep the streak alive.
Guided routines
30-second stretches without leaving your chair
Follow short, illustrated routines for your neck, shoulders, back, wrists, hips, and eyes. Every exercise is timed, desk-friendly, and finished before your coffee cools.
Daily progress
Streaks and levels that make the habit stick
Hit your daily goal, earn XP, level up from “Alarmingly Loose” onward, and watch your Unstiff Score climb. Small wins, every workday, until stretching is automatic.
Team energy
Turn desk breaks into a team sport
Create a group with an invite code, compare weekly XP with coworkers, and climb the leaderboard. A little friendly pressure does what a wellness memo never could.
Meet Stiff
A sloth who keeps you honest
Stiff the sloth celebrates the good days, side-eyes the skipped breaks, and writes notifications with actual personality. Stretching feels less like a chore and more like keeping a small judgmental friend happy.
Why it matters
What regular desk stretches do for you
Sitting still for hours is the problem; heroic Sunday workouts don’t undo it. Short, frequent breaks during the workday do.
Less neck and shoulder tension
Regular micro-breaks interrupt the hunched, frozen posture that builds up neck and shoulder stiffness through the day.
Neck & shoulder stretches →A happier lower back
Sitting shortens your hip flexors and loads your lumbar spine. Short, frequent movement breaks give your back what one gym session can’t.
Lower back stretches →Fresher eyes and wrists
Screen time strains more than your spine. Stiff includes eye-focus exercises and wrist stretches for heavy typing days.
The 20-20-20 rule →A habit that actually sticks
Knowing you should stretch isn’t the problem — remembering is. Reminders plus streaks turn good intentions into a daily habit.
How to remember to stretch →Find your fit
Stretch reminder app
What a good stretch reminder looks like, and how Stiff turns hourly nudges into a habit.
Read more →Break reminder app
Movement breaks that survive real workdays — meetings, deadlines, and deep-focus sprints included.
Read more →Stand up reminder app
Sitting is the default; standing needs a trigger. How stand-up reminders undo chair inertia.
Read more →Desk stretches
The stretches worth doing at your desk — by body area, none longer than a minute.
Read more →For office workers & teams
Group leaderboards and stretch challenges that get a whole team moving, not just the wellness-committee volunteer.
Read more →All guides
Practical, no-fluff guides on desk pain, stretch routines, and building the habit.
Read more →Frequently asked questions
What is Stiff?
Stiff is a stretch reminder app for iPhone and Android built for people who sit at a desk all day. It reminds you to take short stretch breaks during your work hours, guides you through 30-second desk-friendly routines for your neck, shoulders, back, wrists, hips, and eyes, and keeps you motivated with streaks, XP, levels, and team leaderboards.
Is Stiff free?
Yes. Stiff is free to download and use on iOS and Android. An optional Stiff Pro subscription unlocks extras like additional stretch routines, group creation, and streak protections.
How often will Stiff remind me to stretch?
You choose the rhythm. Set your work days and work hours, then pick how often you want a reminder — for example every 30, 45, or 60 minutes. Stiff only nudges you during the schedule you set, and you can snooze any reminder for 10 minutes.
Do I need to leave my desk to do the stretches?
No. Every routine in Stiff is designed to be done at or beside your desk, most of them while seated. Exercises take around 30 seconds each, with illustrations and timers, so a full break fits into a minute or two.
Can I use Stiff with my coworkers?
Yes. You can create or join a group with an invite code, see a weekly leaderboard ranked by XP, and run friendly stretch challenges with your team. It works great for offices and remote teams alike.
Which body areas do the routines cover?
Stiff includes guided stretches for the six areas desk work punishes most: neck, shoulders, back, wrists, hips, and eyes. Routines mix and match exercises like neck tilts, shoulder rolls, seated twists, wrist stretches, and near-far eye focus.
Will stretching at work actually help with stiffness and pain?
Frequent short movement breaks are widely recommended for desk workers: they interrupt prolonged static posture, improve circulation, and reduce the stiffness that builds up from sitting. Stiff makes those breaks automatic. It’s a wellness tool, not a medical treatment — for injuries or persistent pain, talk to a healthcare professional.
Download Stiff
Ready to move more at work?
Download Stiff, set your work hours, and let the sloth handle the remembering. Your back will file fewer complaints.
Free to download on iPhone and Android.