Free on iPhone & Android
Stiff nudges you to stand up and stretch during the workday — quick desk stretches and guided relief programs for your neck, shoulders, back, wrists, hips, and eyes, with streaks, daily quests, and a sloth who judges you kindly.
How it works
Pick your work days, work hours, and how often you want a nudge — anywhere from every 30 minutes to every two hours.
Get a reminder, tap it, and follow a guided stretch right at your desk — or run a full relief program when something aches. No gym clothes, no floor mats.
Fill your daily cup, finish quests, grow your streak, and — if you like winning — outstretch your coworkers.
How Stiff helps
Reminders that respect your calendar, stretches that respect your time, and just enough gamification to keep the streak alive.
Smart reminders
Tell Stiff when you work and how often you want to move. Pick a rhythm from every 30 minutes to every two hours, and it sends reminders only during work hours — never on weekends, never at midnight. A meeting running long? Snooze for 10 minutes.
Guided routines
Choose from 41 illustrated stretches for your neck, shoulders, back, wrists, hips, and eyes. Every one is timed, desk-friendly, and finished before your coffee cools — do one quick reset or a three-stretch flow.
Relief programs
Neck stiff? Back complaining? Pick a guided program for one area — Back Reset, Screen Break, Morning Warm-Up, End-of-Day Unwind and more. Sixteen programs, three to ten minutes each, with rests and an “up next” built in.
Daily progress
Pick a daily XP goal that fits your day and watch the cup fill with every stretch. Answer a reminder on time for a bonus, climb titles like “Suspiciously Flexible” and “Alarmingly Loose”, and watch your Unstiff Score climb.
Daily quests
Every day brings three fresh quests — try a stretch you haven’t done this week, fit two stretches into 15 minutes, beat yesterday. Finish them to crack open a biscuit tin of bonus XP. Stiff guards the good ones.
Team energy
Start a group, share a six-letter invite code, and compare weekly XP with coworkers. Pin your group to Home to see who’s just ahead, then get a shareable performance review from Stiff, Head of HR.
Meet Stiff
Stiff the sloth celebrates the good days, side-eyes the skipped breaks, and writes notifications with actual personality. Choose how much attitude you want — Gentle, Dry, or full Savage. Stretching feels less like a chore and more like keeping a small judgmental friend happy.
Why it matters
Sitting still for hours is the problem; heroic Sunday workouts don’t undo it. Short, frequent breaks during the workday do.
Regular micro-breaks interrupt the hunched, frozen posture that builds up neck and shoulder stiffness through the day.
Neck & shoulder stretches →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 →Screen time strains more than your spine. Stiff includes eye-focus exercises and wrist stretches for heavy typing days.
The 20-20-20 rule →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 →What a good stretch reminder looks like, and how Stiff turns hourly nudges into a habit.
Read more →Movement breaks that survive real workdays — meetings, deadlines, and deep-focus sprints included.
Read more →Sitting is the default; standing needs a trigger. How stand-up reminders undo chair inertia.
Read more →The stretches worth doing at your desk — by body area, none longer than a minute.
Read more →Group leaderboards and stretch challenges that get a whole team moving, not just the wellness-committee volunteer.
Read more →Practical, no-fluff guides on desk pain, stretch routines, and building the habit.
Read more →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 quick desk-friendly stretches and longer relief programs for your neck, shoulders, back, wrists, hips, and eyes, and keeps you motivated with a daily XP goal, streaks, quests, levels, and team leaderboards.
Yes. Stiff is free to download and use on iOS and Android, with no ads: 26 stretches, 6 relief programs, unlimited reminders, XP, streaks, quests, badges, and a group of up to five. An optional Stiff Pro subscription adds all 41 stretches, 10 more programs, bigger groups, the global leaderboard, time-of-day aware sessions, sitting chunks for evening reminders, and unlimited streak freezes (free gets one a month).
You choose the rhythm. Set your work days and work hours, then pick how often you want a reminder — every 30, 45, 60, 90, or 120 minutes. Stiff only nudges you during the schedule you set, and you can snooze any reminder for 10 minutes.
No. Every routine in Stiff is designed to be done at or beside your desk, most of them while seated. Exercises take 20 to 60 seconds each, with illustrations and timers, so a full break fits into a minute or two.
Yes. Anyone can create a group and share a six-letter invite code — free groups hold up to five people, Pro groups up to ten, and joining is always free. The group leaderboard ranks members by weekly XP, so you can run friendly stretch challenges with your team, in the office or remote.
Relief programs are guided sequences of stretches for one area or moment in your day — like Neck & Shoulder Reset, Back Reset, Screen Break, Morning Warm-Up, or End-of-Day Unwind. They run three to ten minutes with short rests between stretches. Six programs are free, covering every body area; Stiff Pro adds ten more, including extended versions.
Stiff includes 41 guided stretches for the six areas desk work punishes most: neck, shoulders, back, wrists, hips, and eyes — plus standing full-body moves. Routines mix and match exercises like neck tilts, shoulder rolls, seated twists, wrist stretches, and near-far eye focus.
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
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.