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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."