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Seated Tall-Sit Timer

BeginnerStrengthTier T0

Simply sit with good posture for timed periods. The most practical posture endurance exercise for desk workers.

Targets: Thoracic Spine
Muscles: Erector Spinae, Multifidus

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home

chair

Home Options

  • chair

Dosage

1

Sets

180 sec

Reps / Time

0 sec

Rest

sustained hold

Tempo

Step-by-Step Guide

Set up

  • Sit in a chair with feet flat on floor
  • Scoot to the front third of the chair
  • Don't use the backrest
  • Set a timer for your target duration

  1. No image for this step. Follow the written instruction.

    Step 1 of 6

    Sit tall: stack head over shoulders over hips

  2. No image for this step. Follow the written instruction.

    Step 2 of 6

    Relax your shoulders down

  3. No image for this step. Follow the written instruction.

    Step 3 of 6

    Keep chin slightly tucked

  4. No image for this step. Follow the written instruction.

    Step 4 of 6

    Breathe normally

  5. No image for this step. Follow the written instruction.

    Step 5 of 6

    Maintain this position for the entire time

  6. No image for this step. Follow the written instruction.

    Step 6 of 6

    If you start to fatigue, reset your posture

Breathing

  • Normal relaxed breathing
  • No breath holding

Form Cues

  • Tall through crown of head
  • Shoulders relaxed
  • Core gently engaged
  • Breathe normally

Common Mistakes to Avoid

  • Slumping after a few minutes
  • Shoulders creeping up
  • Chin jutting forward
  • Holding breath

Safety Information

Very safe. Best posture training for real-world use.

Progressions

Work up to 5-10 minute holds, multiple times per day

Regressions

Start with 1 minute and build up

Get your free personalized program at clapmove.com/register

Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.