Loading page
About this tool
Get nudged off your chair on a timer, with a guided movement break, posture self-check, and sit-stand cycles.
The Posture & Movement Reminder runs a desk timer that interrupts you on a set interval and hands you a specific movement break — one of 25 guided exercises covering neck, upper back, wrists, hips, legs and breathing — instead of a generic 'stand up' nudge. It also runs a sit-stand cycle with adjustable sitting and standing blocks, defaulting to 45 minutes sitting followed by 15 minutes standing. It is for anyone at a desk all day who keeps meaning to move and needs the prompt, the exercise, and a record of whether they actually did it.
Open Posture & Movement Reminder on AltFTool — it loads instantly in your browser.
Choose "Movement breaks" or "Sit-stand cycle", then set the interval — 30, 45 or 60 min presets, or a custom value anywhere from 5 to 180 minutes.
Press "Start reminders" (or "Start the cycle") and keep working; the tab title carries the countdown until the break is due.
When the break arrives, follow the named exercise with its reps and hold time, then press "Done" — or "Swap" for a different one, or "Skip" — to log it against the day's adherence.
Each prompt loads a timed exercise with rep counts and hold times — chin tucks 8 reps holding 5 seconds, doorway chest stretch 30 seconds a side — so the break starts immediately instead of stalling on what to do.
Prompted versus completed breaks, movement seconds and standing seconds are logged per day, giving an adherence percentage and a day streak at the 70% threshold.
Browser notifications fire only while the tab is hidden; when you are looking at the page, a chime and the tab title carry the prompt instead.
The tool offers 30, 45 and 60 minute presets and accepts anything from 5 to 180 minutes, with 30 minutes a common starting point for breaking up sitting. Public health guidance is generally about breaking up long sitting bouts rather than hitting one exact number, so pick the interval you will actually honour.
The default here is 45 minutes sitting to 15 minutes standing, with 30/30 and 50/10 as one-click alternatives; sitting can be set from 10 to 120 minutes and standing from 5 to 60. Standing all day is not the goal — alternating positions is, and the cycle is what the timer enforces.
Yes. Preferences and daily stats are saved in your browser's local storage, keeping the most recent 60 days, so the adherence ring and streak survive a reload. It never syncs anywhere, so a different browser or device starts fresh.
No — these are general desk mobility and posture prompts, not treatment. If pain is persistent, sharp, radiating into an arm or leg, or follows an injury, see a physiotherapist or doctor; the on-screen cues also say to stop short of any pinch rather than pushing into a stretch.