The everyday posture reset
Undo the desk-day slump.
A physician-designed program you follow at home, a few minutes a day. Twenty-eight days of short bodyweight sessions that ease neck and shoulder stiffness and rebuild the muscles that hold you upright — no equipment needed.
How the program works
Twenty-eight days, from slumped to upright.
You follow it a few minutes a day, in order, so you’re never guessing what to do next. Knowing the moves is the easy part. This is the plan that gets you doing them.
Release the tension first.
The first two weeks gently open your chest, neck, and upper back — easing the tightness that pulls you into a slump by the end of every desk day.
Rebuild the muscles that hold you up
Each two-week phase builds on the last: simple bodyweight strengthening for your neck, shoulders, spine, and core — the frame that keeps your posture where you put it. This is the part posture reminders skip.
Make standing tall your default
By day twenty-eight, upright is just how you sit and stand — with a short routine you can repeat any time desk life starts winning again.
Designed by a doctor
Designed by a physician. Not an online fitness guru.
The Sporty Doctor App is designed by Dr. Kristina DeMatas, DO, a board-certified Sports Medicine and Family Physician who sees and treats these exact issues in clinic every week. These are the same kinds of movements Dr. D recommends to her patients who want to stay active without overdoing it.
What You get
Everything the program includes.
This is a guided program, not a pile of exercises to figure out. Every session, rest day, and reminder is planned for you. You just show up.
Follow-along video
Clear video for every move, so your form stays right.
Short sessions
A few minutes each, a few times a week.
Flags what to skip
The app marks moves to skip if your neck or shoulders are cranky.
Session reminders
A gentle nudge keeps you on track between sessions.
No equipment needed
None. Every session is bodyweight only — do it in work clothes if you want.
A plan, not a guess
Every session is set for you. Open it and go.
What Sporty Doctor Members Say
Sporty Doctor helped me avoid knee surgery
My knee pain was bad enough that I scheduled replacement surgery. Staying consistent with Sporty Doctor’s exercises made the pain disappear within a few months. I cancelled the surgery and never needed another cortisone shot.
Eased frozen shoulder, back to surfing
A developing frozen shoulder left me unable to reach behind me or enjoy swimming and surfing. Sporty Doctor’s clear, consistent exercises improved my mobility within weeks. I’m now fully recovered and back to both, pain-free.
Regained Mobility for paddle boarding
ain and limited mobility were making paddle boarding harder to enjoy. Sporty Doctor’s routines built my mobility, balance, and strength without an intimidating fitness program. Now I feel stronger, mobile, and confident on the water.
Individual results vary. Sporty Doctor is exercise programming, not medical treatment. See our Medical Disclaimer.
Workouts You Can Actually Do
Built for long-desk-day weeks.
You don’t need a gym, equipment, or even workout clothes. Three short sessions a week, gentle enough to do on a lunch break. Start where you are. Progress at your pace. Actually stick with it.
“My neck and shoulders are always tight.”
That tension is where the program starts — gentle release work that eases it before any strengthening begins.
“Sitting up straight never lasts.”
Reminders fade because the muscles tire. This rebuilds the strength that holds posture in place, so upright stops taking effort.
“I can barely fit in a lunch break.”
Three short sessions a week is the whole program. Each one fits in the time you’d spend scrolling.
“I never stay consistent.”
Your routine is already organized in the app. Open it and follow the next session.
GEt Started
The complete plan, for $39.
This $39 purchase unlocks the complete Everyday Posture Reset inside the free Sporty Doctor app. All twenty-eight days, every follow-along video in the program, and the guided, phase-by-phase plan.
BEfore You Buy
Everything you want to know first.
Your move
Give your posture a real reset.
Stop fighting the slump with willpower. Start a guided 28-day plan that releases the tension, rebuilds your support, and makes upright your default.
The Sporty Doctor app and this website provide general fitness and educational information and are not a substitute for professional medical advice, diagnosis, or treatment. Always consult your physician or a qualified health provider before beginning any exercise program, especially if you have a medical condition or injury. Stop and seek care if you experience pain beyond normal muscle effort. See our full Medical Disclaimer.