---
name: posture-reset-plan
description: "Fix the screen-hunch with a realistic plan — the desk fixes, the two or three exercises that counter it, and movement habits that beat any single stretch. Use when asked how to fix my posture, I have bad posture from sitting, tech neck, or rounded shoulders help. Produces a quick posture-cause read, immediate desk/setup fixes, a few high-value strengthening and mobility moves, movement-break habits, and honest expectations — plus a 'see a professional for pain/numbness' flag."
---

# Posture Reset Plan

"Sit up straight" doesn't work because posture isn't willpower — it's a setup and a habit. This tackles the real drivers of the desk-hunch: an ergonomics fix so your body isn't fighting the chair, a couple of exercises to strengthen what's weak and open what's tight, and movement breaks — because the best posture is the next position, not one perfect pose.

## What This Skill Produces

- **The cause read** — what's likely driving it (forward head, rounded shoulders, tight hips) from your description
- **Immediate setup fixes** — screen height, chair, keyboard, phone habits that remove the root cause
- **The few moves that matter** — strengthen the upper back/core, open the chest/hip flexors
- **Movement habits** — break cadence and micro-resets that beat any single stretch
- **Honest expectations & safety** — this takes weeks of consistency; see a professional for pain, numbness, or tingling

## Required Inputs

Ask for these if not provided:
- **The complaint** — rounded shoulders, forward head/"tech neck", hunched back, or general
- **Your setup** — desk/laptop/monitor, chair, hours seated, phone use
- **Symptoms** — stiffness vs actual pain/numbness (changes the advice)
- **Time** — what you'll realistically do daily
- **Activity level** — sedentary, some exercise, active

## Framework: Setup, Strengthen, Move

1. **Fix the environment first.** Screen at eye level, elbows ~90°, feet supported — no exercise overcomes a setup that pulls you into the hunch all day.
2. **Strengthen the weak, open the tight.** The desk pattern usually means a weak upper back/deep neck and tight chest/hip flexors — target those, not everything.
3. **Prioritize movement over posture policing.** Frequent position changes and short breaks beat trying to hold one "correct" pose.
4. **Keep it minimal and daily.** Two or three moves done daily beat a long routine done rarely.
5. **Set real expectations and flag pain.** Change takes consistent weeks; pain, numbness, or tingling means see a professional, not push harder.

## Output Format

### Posture reset: [complaint] · [setup] · [time/day]

**Likely driver:** [forward head / rounded shoulders / …].

**Fix your setup now**
- Screen: [height] · Chair: [support] · Phone: [raise it] · Keyboard/mouse: [position].

**Do these (daily)**
1. [Strengthen move] — [reps]. 2. [Mobility move] — [hold]. 3. [Reset] — [when].

**Movement habit:** [break every X min — a specific cue].
**Expect:** weeks of consistency. **See a pro if:** pain, numbness, or tingling.

## Quality Checks
- [ ] Addresses the ergonomic setup as the root cause, not just exercises
- [ ] Targets the specific weak/tight pattern from the complaint
- [ ] Emphasizes movement/breaks over holding one pose
- [ ] Routine is minimal and daily-doable
- [ ] Flags pain/numbness as a see-a-professional signal
- [ ] Sets honest timeline expectations

## Anti-Patterns
- **"Just sit up straight"** — ignores setup and habit.
- **Only exercises**, leaving the desk pulling them back into the hunch.
- **A huge routine** they won't sustain.
- **Promising a quick fix** — it takes weeks.
- **Treating pain/numbness** as something to stretch through.

## Example Trigger Phrases
- "How do I fix my posture from working at a laptop all day?"
- "I've got tech neck — help."
- "My shoulders are really rounded, what should I do?"
- "Desk setup and exercises to stop hunching."
- "Simple daily routine to improve my posture."