3 PM neck/shoulders screaming? • Micro-Reset Protocol

Fix Desk Pain in 5 Minutes — Get the Free Guide

Download our 1-page PDF + quick video that eases neck & shoulder pressure in 5 minutes. PT-informed, desk-friendly, no floor or equipment — just micro-breaks you can do between meetings.

  • Relief in 5 minutes
  • Built by PTs & ergonomists
  • Works between meetings
Get the Free 5-Minute Desk Reset PDF Watch 3 Free Stretches → Prefer the full plan? Try the 7-Day Reset — $9
★★★★★ Trusted by 300+ desk professionals
  • Today: tension eases in 5–8 min
  • Week 1: neck/shoulder pressure drops
  • Week 2–3: posture starts to hold itself
  • Week 4: steady energy by 5 PM
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These Desk Patterns Drain Your Energy — and Your Focus

If you sit 6–10 hours, a stiff, heavy afternoon can start to feel “normal.” It isn’t. Here’s what quietly drives the pain — and how a 5-minute desk reset eases it today:

Relief in 5–8 min Most feel change in 3–5 sessions Built by PTs & ergonomists
By 3 PM, shoulders burn — focus crashes. Micro-slouches add up all morning; pressure spikes in the afternoon. The free guide walks you through a 3-step reset that unloads the shoulders fast.
Lower-back slump; core checks out. Hip flexors tighten; glutes go offline — your back takes the load. We’ll cue the hips + core so the back stops overworking.
Forward head → neck pain + headaches. Rounded shoulders pull you into a painful loop after work. Two tiny “anti-slouch” moves break the loop without leaving your chair.
“Breaks” don’t fix it. Without the right sequence, relief fades within an hour. Sequence matters — the guide shows the order that makes relief stick.
Random breaks: Relief fades fast
Micro-Reset sequence: Relief holds longer
Get the Free 5-Minute Desk Reset PDF Upgrade Now: 7-Day Reset for $9 →
Most members feel a difference this week — cancel anytime during the trial.
No floor or equipment. Desk-friendly. Most feel a difference this week.
Want a full plan? Try the 7-Day Reset — $9
3–7 min between meetings No floor or gear Built by PTs & ergonomists
Will this actually help if I’m glued to my chair?

Yes. The sequence is desk-first. It’s built to unload your neck, shoulders, and hips without leaving your workspace.

How long until I feel something?

Most people feel tension drop in 5–8 minutes. By Week 2–3, posture starts to hold itself longer between breaks.

Is it safe for my back/neck?

Movements are gentle and PT-informed. If anything feels off, stop and modify — the guide shows easier options.

Before: slouch & strain
Office worker slouching at desk and rubbing neck from strain Upright relaxed posture after short Micro-Reset routines After: upright, lighter by 5 PM

What You’ll Get Inside the 7-Day Desk Reset

A tight, desk-friendly toolkit designed to relieve pressure this week and make good posture feel automatic again — without floor space or equipment.

Relief in 3–5 sessions 3–7 minute routines Cancel anytime during trial 30-day money-back guarantee

Guided “Micro-Breaks”

Daily 3–7 minute sequences release the right tissues (hip flexors, mid-back). Fits between meetings — no sweat, no mat.

  • Precise sequencing to unload neck and shoulders fast
  • Runs on your phone at your desk
Day 1: fast relief

1-Minute Posture Check

Quick screen pinpoints your sitting pattern so you stop stretching the wrong places and start fixing the right ones.

  • Identify your pattern (forward head vs. lower-back slump)
  • Personal tweaks to your Micro-Resets
Personalized

Hip Opener Sequence

Undo the “chair” — hip flexors decompress so the lower-back stops taking the hit. Expect sitting to feel easier.

  • Targets anterior hip and psoas gently
  • Pairs with desk posture to reduce compressive load
Day 2–3: unlock

Glute Re-activation

Switch the right muscles back on so posture starts to hold itself — less effort to sit tall, fewer reminders.

  • Re-engage glutes with desk-friendly drills
  • Reduces lower-back overwork
Day 3–4: support

Desk Mobility

Neck and mid-back drills you can do at your workstation. Shoulders feel lighter by day’s end.

  • Scapular glides and mid-back openers (chair-safe)
  • Zero floor space required
Day 4–5: ease

Cheat-Sheet + Reminders

Simple reference and gentle nudges so wins stick on busy weeks. Most members feel a difference in 3–5 sessions.

  • Sticky micro-nudges that fit between meetings
  • Keep posture holding itself with less effort
Day 5–7: lock-in
Prefer a longer plan? Full 4-Week Reset is $39.99 — start with the 7-Day toolkit for just $9.
Start 7-Day Reset — $9 Prefer the full 4-Week Reset? $39.99 →
Trusted by 300+ desk professionals
30-day money-back guarantee — try it risk-free
Cancel anytime during the trial — no hassle
“Shoulders stopped screaming by late afternoon. The 3–7 min pace actually fits my day.”
“The hip opener + glute work made sitting feel normal again by Day 3.”
“Love that I don’t need a mat. Did the whole week at my desk.”
Start 7-Day Reset — $9
How much time do I need each day?

Most sequences take 3–7 minutes. They’re built to fit between meetings and work even on packed days.

Do I need gear or floor space?

No. Everything is desk-friendly. If something doesn’t feel right, we show easier options.

What if I don’t feel a difference?

You’re covered by a 30-day money-back guarantee. Try it risk-free.

What You Get in Your First 7 Days

Quick, desk-friendly micro-routines that relieve pressure this week — 3–7 minutes between meetings.

Ease tension in 5–8 minutes. Neck/shoulder pressure drops in your first few sessions.
Unlock hips, re-activate glutes. Sitting tall takes less effort by week’s end.
Beat the 3 PM crash. Energy and focus rebound by late afternoon.
Cheatsheet + reminders so wins stick — even on busy days.
Most people feel a difference within 3–5 sessions — cancel anytime during the trial.
PT + ergonomist-built No floor or gear Desk-only, clothes-on
This week: relief & control Office professional sitting upright with relaxed shoulders and focused expression at a desk

Keep your wins: Weeks 2–4 at a glance.

Week 2

Posture Holds Itself

Core & glutes switch back on — less effort to sit tall; lower-back pressure eases.

Week 3

Energy Returns

The 3 PM slump fades. Mobility and mental clarity improve; fewer distracting aches.

Week 4

Lasting Comfort & Control

Spine feels stable; flare-ups are rarer. Desk habits are rewired for good.

Start 7-Day Reset — $9 Prefer the full 4-Week Reset? $39.99 →
⭐ Trusted by 300+ desk professionals · 30-day money-back guarantee — try it risk-free.

How It Works — Small, Precise Resets That Rewire Desk Patterns

Built by PTs & ergonomists to target the drivers of desk pain: tight hip flexors, switched-off glutes, rounded mid-back, forward head. Short, guided sequences between meetings so pressure drops now — and posture starts to hold itself over the next few weeks.

PT + ergonomist-built No floor or equipment 3–7 min between meetings Most feel change in 3–5 sessions

Mechanism: Unload + Activate + Cue (U–A–C)

Unload compressed tissues (neck, traps, T-spine, hip flexors) to reduce immediate pressure.
Activate the “offline” support (glutes, mid-back) so posture becomes easier — not a fight.
Cue one simple form habit (e.g., “rib stack, soft neck”) that carries into your next meeting.

3–7 minute guided sequences

Pop in a micro-routine between calls: short series of precise moves that unload pressure and wake up support muscles — no floor work.

Pick your moment

Use a Slack ping, calendar block, or phone alarm as your cue. We provide “meeting-safe” options that look like simple adjustments on camera.

Simple form cues

Each routine anchors to one phrase you’ll remember: rib stack, easy chin, or hip pockets on. Little words, long carryover.

Progress without overwhelm

Start with 1 session/day. Most feel relief in 3–5 sessions this week. Add frequency as your day allows — not the other way around.

Unload (60–90 sec)

Gentle neck glide + upper-back breath or a short hip opener. Pressure down, space back in the joints.

Activate (60–120 sec)

Glutes on (no bands needed) + scap set. Small, precise reps to wake up the “forgotten” support.

Cue (10–20 sec)

One phrase: rib stack, soft neck. You’ll carry this into your next meeting without thinking about it.

Why “between meetings” works better than end-of-day

  • Fights decision fatigue: tiny doses are easier to start (and finish).
  • State-dependent learning: your brain links the cue to real desk contexts.
  • Perceptual win: pressure relief now = motivation for the next session.
  • Distributed practice: multiple small exposures beat one large session for habit stickiness.

We designed the program to respect time-pressure and mental bandwidth — not ignore it.

Built by PTs & Ergonomists

Sequences are reviewed for joint tolerance, clarity of cues, and “Zoom-safe” usability.

Clinician-reviewed Meeting-safe ranges Printable cheat-sheet

Will people notice I’m doing this?

We include “meeting-safe” versions that look like posture checks or small breaths. Most members use camera-off between calls.

Do I need props?

No. A chair and desk are enough. Optional: a notebook edge or wall for light support.

How fast will I feel it?

Most feel lighter shoulders or neck within 3–5 sessions; many notice hip relief by Day 3.

Prefer to sample first? Grab the printable cheat-sheet + 3 meeting-safe resets in the Free Stretches section. Already convinced? Use the buttons below to start.
Start 7-Day Reset — $9 Prefer the full 4-Week Reset? $39.99 →
⭐ Trusted by 300+ desk professionals • 30-day money-back guarantee — try it risk-free.

Real People, Real Desk Jobs — Fast Relief That Sticks

Short, desk-friendly resets between meetings. Here’s what busy professionals noticed in their first week.

★★★★★ 4.9 average rating 300+ desk pros 30-day money-back guarantee
Verified
Christina P.Product Manager · 9–10 hrs/day

“By day 5 my neck tightness was gone between calls. The 3-minute hip reset is gold — I finally stop slouching without thinking about it.”

Felt relief by Day 5Repeats between meetings
Verified
Marcus L.Financial Analyst · 38

“I used to hit a wall at 3 PM. Two weeks in, I still have energy at 5. Worth it — and easy to do between spreadsheets.”

Energy at 5 PM3–7 min sessions
Verified
Jen K.Ops Lead

“Works at my desk, no floor, no sweat. The shoulder pressure relief is immediate — and the effect actually lasts.”

Desk-onlyImmediate relief
Verified
Arun S.Sr. Engineer · Remote

“The hip opener fixed my lower-back ache from long standups. Takes 4 minutes. I’m way more focused in the afternoon.”

Lower-back reliefFocus ↑
Verified
Dana W.Founder · 2 kids

“Five days in and the 3 PM slump is gone. I do one micro-break before big calls — feels like a reset button.”

3 PM crash → gonePre-call routine

Slide 1 of 5

⭐ 4.9/5 average from 300+ desk professionals 3–7 minute ‘micro-breaks’ Cancel anytime during trial
Start 7-Day Reset — $9 Prefer the full 4-Week Reset? $39.99 →
30-day money-back guarantee — try it risk-free.

Feel Noticeably Lighter by 5 PM — or it’s free.

Try the 7-Day Desk Reset for $9. If you don’t feel a difference this week, we’ll refund you — no hoops, no pressure.

★★★★★ 4.9 average rating 300+ desk pros Cancel anytime during trial
Relief in 5–8 minutes: shoulder/neck pressure eases — even on busy days.
Built for your desk: clothes-on micro-routines between meetings (no floor, no sweat).
This week’s expectation: by Day 3 hips begin to unlock; by Days 5–7 the 3 PM slump starts to fade.

Start today — your future self at 3 PM will thank you. Small, precise resets beat long workouts you’ll never start.

Start 7-Day Reset — $9 Prefer the full 4-Week Reset? $39.99 →
No floor or equipment 3–7 min between meetings Built by PTs & ergonomists Cancel anytime during trial
⭐ Trusted by 300+ desk professionals • 30-day money-back guarantee • Try it risk-free.
Secure checkout via Whop • Encrypted payment • Cancel in one click
What if I’m slammed this week?

That’s when this works best. Most routines are 3–7 minutes and designed to slot between meetings. Do one per day. Many members feel shoulder/neck relief in 3–5 sessions.

Do I need equipment or floor space?

No. These are desk-only, clothes-on micro-resets. Optional: a wall/notebook edge for gentle contact.

How do refunds work?

If you don’t feel a difference by the end of Week 1, email us and we’ll refund you. No hoops.

Why the $9 Trial Beats the Usual Fixes

Stacked against common options, the 7-Day Desk Reset wins on time, cost, and habit-change — and it fits between meetings.

Best value option

MyPostura — 7-Day Reset

$9 trial • 3–7 minute “micro-breaks” • Clothes-on

Typical Cost
$9 trial → $39.99 for full 4-week reset
Time to Relief
5–8 minutes
Fits Between Meetings
Yes — 3–7 min
Equipment
None • Desk-only
Lasting Change
Habits by Week 2–3
Guarantee
30-day money-back

Chiropractor

$60–$120 / session • travel + scheduling

Typical Cost
$240–$480 / month (weekly)
Time to Relief
Same day, short-lived
Fits Between Meetings
No — appointments
Equipment
Clinic-based
Lasting Change
Depends on follow-through
Guarantee
None

Massage

$70–$140 / hour • relaxing, not targeted

Typical Cost
$280–$560 / month (weekly)
Time to Relief
Temporary relief
Fits Between Meetings
No — 60+ min
Equipment
Clinic / table
Lasting Change
Low — habits unchanged
Guarantee
None

YouTube Stretches

Free • generic • hard to stick with

Typical Cost
Free (time cost)
Time to Relief
Varies — hit or miss
Fits Between Meetings
Sometimes
Equipment
Sometimes mat / space
Lasting Change
Low — no guidance
Guarantee
N/A
Start 7-Day Reset — $9 Prefer the full 4-Week Reset? $39.99 →
⭐ Trusted by 300+ desk professionals • 30-day money-back guarantee • Try it risk-free.

Is the 7-Day Desk Reset a Fit for You?

Most desk pros feel a difference within 3–5 sessions. Here’s who gets the fastest wins — and when another option might be better.

Perfect For

You sit 6–10 hours and feel neck/shoulder pressure by late afternoon.
You want quick micro-breaks (3–7 minutes) that fit between meetings.
You prefer clothes-on, office-friendly routines — no mat, no floor work.
You want lasting change (glutes back on, posture holds by Week 2–3).
You like risk-free: 30-day money-back, cancel anytime during trial.
Built by PTs & Ergonomists
Research-informed • Desk-only programs
Target the right tissues (hip flexors, mid-back) — stop stretching the wrong places.
Progression you can feel this week: Day 1 relief → Day 5–7 slump fades.
Habit lock-in by Week 2–3: “posture holds itself”, fewer reminders.
Designed for real schedules — no sweat, no gear, between calls.

Not a Great Fit If

You want heavy workouts or floor-based yoga flows.
You’re seeking diagnosis/treatment for an acute injury (see a clinician first).
You prefer long sessions over quick, repeatable micro-breaks.
You’re unwilling to try 3–5 short sessions this week.
Start 7-Day Reset — $9 Prefer the full 4-Week Reset? $39.99 →
⭐ Trusted by 300+ desk professionals • 30-day money-back guarantee • Try it risk-free.

systeme.io

Frequently Asked Questions

Quick, straight answers to the biggest objections from busy desk pros. If you’re on the fence, read the first two.

No matching questions. Try a different term.
How much time does this take? I’m slammed most days.

Each guided “micro-break” is just 3–7 minutes and fits between meetings. Most people feel relief within 3–5 sessions this week.

  • No floor, no equipment — clothes-on, desk-friendly moves.
  • Start with 1 per day; even a few sessions make a difference.
Start Risk-Free — $9
Is the $9 trial really risk-free? What if I don’t feel improvement?

Yes — you’re covered by a 30-day money-back guarantee. If you don’t feel a difference this week, email us and we’ll refund you. You can also cancel anytime during the trial.

Try the 7-Day Reset — $9
Do I need a mat, bands, or a quiet room?

No gear needed. Everything is designed for a regular office or home desk setup — no floor work, no sweat. You can do these in office attire.

I’ve tried stretches before and nothing stuck. Why is this different?

We target the posture drivers desk work creates: tight hip flexors, switched-off glutes, and compressed mid-back. Short, specific sequences + reminders build a habit that actually holds.

  • Week 1: pressure drops; shoulders feel lighter.
  • Weeks 2–3: posture starts to hold itself; energy returns.
  • Week 4: lasting comfort & control — fewer flare-ups.
Can I do this with prior pain or an old injury?

Yes — routines are gentle and desk-friendly. If you have a medical condition or acute injury, consult your clinician first. You can always skip any move that doesn’t feel right.

What results should I expect in the first 7 days?

Most feel lighter shoulders and less neck/low-back pressure within a few sessions; by week’s end, sitting tall takes less effort. Many also notice the 3 PM crash fades.

What happens after the first week? Do I need the 4-Week Reset?

The 7-day reset gives you fast relief. The 4-Week Reset locks it in so posture starts to hold itself without constant reminders. You can upgrade anytime or start directly with the full reset if you prefer.

Will this work if I’m fully remote — lots of Zoom calls?

Absolutely. The routines are camera-safe and can be done in a few minutes between calls. Many remote teams use them as a quick midday reset.

If I stick with it, what does long-term success look like?

Members who continue beyond week one report fewer flare-ups, steadier afternoon energy, and posture that holds itself without constant reminders. That’s what the 4-Week and 90-Day programs are built for — turning quick wins into durable habits.

No floor or equipment 3–7 min between meetings Cancel anytime during trial 30-day money-back guarantee
Start 7-Day Reset — $9

Didn’t see your question? Email support@mypostura.com.
Information on this page is educational and not medical advice. Last updated: .

Here’s What Relief Feels Like

End desk pain in 4 weeks — start feeling lighter by 5 PM this week.

4.9 average rating 300+ desk pros Cancel anytime during trial
Start 7-Day Reset — $9 Prefer the full 4-Week Reset? $39.99 →
No floor or equipment 3–7 min between meetings Built by PTs & ergonomists 30-day money-back guarantee