Guides
Guides for people who sit too much
No-fluff answers to the questions desk workers actually ask: which stretches help, how often to do them, and how to keep the habit alive past Thursday.
5-minute desk stretch routine
A complete head-to-toe stretch routine you can do at your desk in five minutes — no equipment, no gym clothes.
Read the guide →Neck & shoulder pain from desk work
Why desk work stiffens your neck and shoulders, and six quick stretches that release the tension.
Read the guide →Lower back pain from sitting
How prolonged sitting loads your lower back, and the desk-friendly stretches and habits that ease it.
Read the guide →Wrist stretches for typing
Simple wrist and forearm stretches for heavy keyboard days, and how often to do them to stay ahead of strain.
Read the guide →The 20-20-20 rule for eye strain
What the 20-20-20 rule is, why it works for digital eye strain, and how to actually remember to follow it.
Read the guide →How often should you stretch at work?
The practical answer to stretch frequency at a desk job: how often, how long, and how to make it automatic.
Read the guide →How to remember to stretch
Cues, habit stacking, streaks, and friendly competition — the habit science of actually stretching every workday.
Read the guide →Team stretch challenge at work
A ready-to-run four-week stretch challenge for offices and remote teams: format, rules, scoring, and prizes.
Read the guide →Download Stiff
Reading about stretching burns zero stiffness
Stiff turns these guides into 30-second breaks on your schedule — reminders, routines, and streaks included.
Free to download on iPhone and Android.