When you sit for long periods, how often do you stand up and move around?

Every 30–45 minutes

Every 1-2 hours

Once or twice a day

Stay seated all day

On a typical weekday, how long do you sit (work, driving, TV) in total?

Less than 4 hours

Around 4–6 hours

Around 6-8 hours

More than 8 hours

How often do you feel discomfort or pain in your back, neck, shoulders, or hips?

Rarely / never

Occasionally (once a week or less

Regularly (a few times per week

Daily / almost daily

How does your body feel when you wake up in the morning?

Loose and comfortable

A bit stiff but it eases quickly

Quite stiff, takes a while to loosen

Very stiff, painful or restricted

If you try to touch your toes while standing with straight legs, what happens? *

Hands easily touch the floor

Fingers touch toes or ankles

Fingers reach shins

Can barely reach knees / too painful to try

Which one sounds most like you when working or using your phone? *

I’m mostly upright and aware of my posture

I sometimes slouch but correct it when I notice

I often end up hunched over without noticing

I live in “turtle neck” posture over my laptop/phone

How do your shoulders and upper back usually feel? *

Relaxed and free

Slight tension now and then

Often tight / rounded shoulders

Constant tightness, burning or aching

What is your main fitness goal?

Lose Weight

Build Muscle

Get Stronger

Improve joints mobility

First Name

Last Name

Email *

Phone *

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