Posture break planner
Generate a schedule of regular posture breaks for your workday: enter your start time, your session length and the interval you want between breaks, and get a list of times to stand up, stretch or change position.
How it works
Sitting for too long without moving strains your neck, back and shoulders. This tool splits your workday into regular sessions based on the interval you choose, and calculates the exact time of each posture break as well as your end-of-day time, taking into account the total break time and, if you enter one, your lunch break.
What interval should I choose between posture breaks?
An interval of 30 to 50 minutes is a good starting point for most desk jobs: frequent enough to prevent muscle tension, spaced out enough not to interrupt your concentration. Adjust it to your comfort and the type of work you do.
What should I do during a posture break?
The key is to change position: stand up, walk a few steps, stretch your neck, shoulders and back, or simply look into the distance to rest your eyes. Even a 2 to 5 minute break is enough to release built-up tension.
These recommendations are provided for information only and do not replace the advice of a healthcare professional (doctor, physical therapist or ergonomist) if you have persistent pain.
The schedule is calculated entirely in your browser: nothing you enter is sent to a server.