Form Library

Short, practical guides on posture, eyes, movement and desk setup — each with a visual, the one-line fix, the biology behind it, and videos from trusted sources. Wellness & ergonomic guidance, not medical advice.

Posture & form

The posture–eye–screen connection

Set the screen right and your head, neck and eyes all relax together.

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Forward-head reset (chin tucks)

Gently draw your head straight back so your ears sit over your shoulders.

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Rounded shoulders — scapular retraction

Roll shoulders back and down; gently squeeze the shoulder blades together.

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Tech-neck (lift the device)

Raise the phone or screen toward eye level instead of dropping your head.

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Desk setup

Neutral desk & screen setup

Top of screen at eye level, about an arm's length away, forearms level.

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Eyes

The 20-20-20 rule

Every 20 minutes, look at something ~6 m (20 ft) away for 20 seconds.

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Movement

The dual-reset break

Every ~45 min: reset your posture AND look 6 m away for 20 seconds.

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Move often — the best posture is the next one

Change position regularly; stand, stretch, and shift — don't hold any one pose.

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