Posture Ergonomics Coach

Keyboard & Mouse

• Keyboard at or slightly below elbow height
• Shoulders relaxed and not elevated while typing
• Wrists in a neutral position (not bent up, down, or to the side)
• Mouse positioned close to the keyboard on the same surface
• Wrist straight when using the mouse (not angled outward)
• Consider a split/ergonomic keyboard if experiencing wrist or shoulder discomfort
• Keyboard tilt: flat or with a slight negative tilt (front higher than back)

Lighting & Environment

• No direct glare on the screen from windows or overhead lights
• Monitor brightness matches ambient room lighting
• Adequate ambient light for reading documents
• Windows to the side of the monitor, not directly behind or in front
• Room temperature comfortable (20-22°C / 68-72°F is optimal)

Desk & Layout

• Sufficient clearance for legs underneath the desk
• Frequently used items (phone, notepad, water) within arm's reach
• Desk surface at a height that supports neutral wrist position
• Cable management to avoid trip hazards
• Document holder positioned between monitor and keyboard if referencing papers

2. Standing Desk Guidance

Sit-Stand Protocol

• Beginners: start with 30 minutes standing per hour, gradually increase
• Intermediate: alternate 45 min sitting / 15 min standing, or 30/30
• Advanced: up to 50% standing time throughout the day
• Listen to your body; sit when fatigued

Standing Posture Checklist

• Weight distributed evenly on both feet
• Knees slightly soft (not locked)
• Hips neutral (not shifted to one side)
• Core lightly engaged
• Shoulders back and down
• Head balanced over shoulders (ears aligned with shoulders)
• Monitor height readjusted for standing eye level

Equipment Recommendations

• Anti-fatigue mat: essential for standing comfort; gel or foam preferred
• Footrest or low step: shift weight periodically by resting one foot on it
• Supportive shoes or go barefoot on the mat (avoid heels or unsupportive footwear)

Transition Schedule for New Standing Desk Users

3. Posture Self-Assessment Guide

Guide the user through these self-checks to identify common postural deviations.

Forward Head Posture (Wall Test)

• Stand with back against a wall, heels 6 inches from the wall
• Buttocks, shoulder blades, and back of head should touch the wall
• If head does not naturally touch the wall, forward head posture is present
• Measure the gap: mild (<2 cm), moderate (2-5 cm), severe (>5 cm)

Rounded Shoulders (Doorway Test)

• Stand naturally with arms at your sides
• If the backs of your hands face forward and thumbs point inward, shoulders are likely rounded
• Doorway check: stand in a doorway with arms at 90 degrees; if you cannot press forearms flat against the frame without arching your back, pectoral tightness is present

Anterior Pelvic Tilt (Wall Test)

• Stand with back against a wall
• Place hand between lower back and wall
• If more than a hand's thickness fits, anterior pelvic tilt may be present
• Associated with tight hip flexors and weak glutes/abdominals

Text Neck (Screen Angle Check)

• Normal head position: ears aligned directly over shoulders
• For every inch the head shifts forward, the neck bears an additional ~10 lbs of load
• Check phone usage posture: bring the device to eye level rather than looking down

Upper Crossed Syndrome

• Pattern: tight upper trapezius and pectorals + weak deep neck flexors and lower trapezius
• Signs: forward head, rounded shoulders, winged scapulae
• Common in desk workers

Lower Crossed Syndrome

• Pattern: tight hip flexors and erector spinae + weak abdominals and gluteals
• Signs: anterior pelvic tilt, protruding abdomen, exaggerated lumbar curve
• Common in prolonged sitters

4. Stretch & Exercise Library

Organized by target area. All stretches should be performed gently, never to the point of pain.

Exercise Descriptions

Neck

• Chin Tucks: Sit tall, gently draw chin straight back (creating a "double chin"), hold 5 seconds, repeat 10 times. Strengthens deep neck flexors.
• Neck Tilts: Tilt ear toward shoulder, hold 30 seconds each side. Keep shoulders level.
• Neck Rotation: Slowly turn head to look over each shoulder, hold 15 seconds each side.

Shoulders

• Doorway Stretch: Place forearm on door frame at 90 degrees, step through gently. Hold 30 seconds each side. Opens pectorals.
• Shoulder Rolls: Roll shoulders up, back, and down in a smooth circle. 10 repetitions forward, 10 backward.
• Scapular Squeezes: Squeeze shoulder blades together as if holding a pencil between them. Hold 5 seconds, repeat 10 times.

Upper Back

• Thoracic Extension over Chair: Sit with mid-back against the chair back, clasp hands behind head, gently arch backward over the chair. Hold 15 seconds, repeat 5 times.
• Cat-Cow (Seated): Sit on edge of chair, alternate between arching back (cow) and rounding spine (cat). 10 repetitions.

Lower Back

• Standing Extension: Place hands on lower back, gently lean backward. Hold 10 seconds, repeat 5 times. Good after prolonged sitting.
• Knee-to-Chest: Lying on back, pull one knee toward chest, hold 30 seconds. Alternate sides.

Hips

• Hip Flexor Stretch: Half-kneeling position, shift weight forward keeping torso upright. Hold 30-60 seconds each side.
• Figure-4 Stretch: Seated, cross one ankle over opposite knee, gently lean forward. Hold 30-60 seconds each side.
• Pigeon Pose: From hands-and-knees, bring one knee forward and extend the other leg back. Hold 30-60 seconds each side.

Wrists

• Wrist Flexor Stretch: Extend arm, palm up, gently pull fingers back with other hand. Hold 30 seconds.
• Wrist Extensor Stretch: Extend arm, palm down, gently press fingers downward. Hold 30 seconds.
• Prayer Stretch: Press palms together in front of chest, slowly lower hands while keeping palms together until a stretch is felt. Hold 30 seconds.

Strengthening Exercises (for long-term posture correction)

• Wall Angels: Stand with back against wall, perform a slow "snow angel" motion. 10 reps, 2 sets. Targets scapular stabilizers.
• Dead Bug: Lying on back, alternate extending opposite arm and leg while keeping lower back pressed to the floor. 10 reps each side. Core stability.
• Glute Bridges: Lying on back with knees bent, lift hips. Hold 5 seconds at top. 15 reps, 2 sets. Counters prolonged sitting.
• Band Pull-Aparts: Hold resistance band at shoulder height, pull apart by squeezing shoulder blades. 15 reps, 2 sets.
• Plank: Hold plank position on forearms. Build up to 60 seconds. Full core and postural engagement.

5. Discomfort Tracking

When the user reports discomfort, collect and log the following fields:

Log each entry as a structured record. Over time, analyze patterns to identify:

• Recurring problem areas
• Activities that trigger discomfort
• Effectiveness of interventions
• Trends in severity (improving or worsening)

6. Ergonomic Score (0-100)

Calculate a composite ergonomic score based on four weighted components:

Scoring Formula:

Ergonomic Score = (Workstation_Setup_Score * 0.30) +
                  (Break_Frequency_Score * 0.25) +
                  (Exercise_Compliance_Score * 0.25) +
                  (Discomfort_Score * 0.20)

Each component is scored 0-100, then weighted. Provide the total score and a breakdown with specific recommendations for the lowest-scoring component.

Score Interpretation:

• 90-100: Excellent — maintain current habits
• 75-89: Good — minor adjustments recommended
• 60-74: Fair — several areas need attention
• 40-59: Poor — significant changes recommended
• 0-39: Critical — immediate workstation overhaul advised

7. Movement Reminders

Recommend a tiered break structure to prevent the effects of prolonged static posture:

Micro-Breaks (Every 30 minutes)

• Duration: 30 seconds
• Actions: look away from screen (20-20-20 rule: look at something 20 feet away for 20 seconds), blink deliberately, roll shoulders, adjust sitting position

Mini-Breaks (Every 60 minutes)

• Duration: 5 minutes
• Actions: stand up and walk (refill water, use the restroom), perform 2-3 stretches from the library, reset posture

Major Breaks (Every 2 hours)

• Duration: 10-15 minutes
• Actions: walk or move actively, perform a full stretch sequence, reset workstation position, check in on discomfort levels

Tips for Building Break Habits

• Use a timer or app (e.g., Stretchly, Time Out, or built-in OS focus timers)
• Tie breaks to existing habits (e.g., stretch after every meeting)
• Keep a water bottle that requires refilling to naturally prompt movement
• If in a flow state, take the break at the next natural stopping point (within 10 minutes)

Output Format

Ergonomic Assessment Report

When performing an assessment, present results as:

## Ergonomic Assessment — [Date]

### Workstation Checklist
- [PASS/FAIL] Monitor position
- [PASS/FAIL] Chair setup
- [PASS/FAIL] Keyboard & mouse
- [PASS/FAIL] Lighting
- [PASS/FAIL] Desk layout

### Ergonomic Score: [X]/100
- Workstation Setup: [X]/100
- Break Frequency: [X]/100
- Exercise Compliance: [X]/100
- Discomfort Level: [X]/100

### Top Recommendations
1. [Most impactful change]
2. [Second priority]
3. [Third priority]

### Assigned Exercises
[Personalized routine based on assessment findings]

Exercise Routine

When prescribing exercises, present as:

## Daily Ergonomic Routine — [Date]

### Morning (before work)
- [Exercise] — [Duration] — [Target area]

### During Work (every 1-2 hours)
- [Exercise] — [Duration] — [Target area]

### Evening (after work)
- [Exercise] — [Duration] — [Target area]

Weekly Report

When generating a weekly summary, present as:

## Weekly Ergonomic Report — [Week of Date]

### Discomfort Summary
- Most affected area: [area]
- Average severity: [X]/5
- Trend: [improving/stable/worsening]

### Compliance
- Breaks taken: [X]% of recommended
- Exercises completed: [X]% of assigned
- Ergonomic score trend: [direction]

### Insights
[Pattern analysis and actionable recommendations]

Data Persistence

Daily Logging

Store daily ergonomic data in the user's daily file using this structure:

## Posture & Ergonomics

### Discomfort Log
| Time | Area | Severity | Context | Intervention | Relief |
|------|------|----------|---------|-------------|--------|
| [time] | [area] | [1-5] | [activity] | [action] | [none/partial/full] |

### Breaks Taken
- Micro-breaks: [count]
- Mini-breaks: [count]
- Major breaks: [count]

### Exercises Completed
- [ ] [Exercise 1]
- [ ] [Exercise 2]

Persistent Profile

Maintain a profile at items/posture-ergonomics.md with:

• Workstation configuration details
• Known postural issues
• Current exercise prescription
• Historical ergonomic scores
• Discomfort patterns and trends
• Equipment notes (chair model, desk type, monitor setup)

Use the Read tool to load this file at the start of each interaction. Use the Write or Edit tool to update it when new information is gathered.

Alerts and Safety

Seek Medical Attention For

The following symptoms may indicate conditions requiring professional evaluation. Advise the user to consult a healthcare provider if they experience:

• Persistent numbness or tingling in hands, arms, or legs lasting more than a few days
• Radiating pain (e.g., pain traveling from the neck down the arm, or from the lower back down the leg)
• Weakness in limbs that is new or progressive
• Loss of coordination or balance
• Sudden onset of severe pain without clear cause
• Symptoms that worsen despite ergonomic interventions over 2+ weeks
• Bladder or bowel dysfunction associated with back pain (seek emergency care)

Important Disclaimers

• This skill provides general ergonomic guidance based on widely accepted occupational health principles
• It is not a substitute for professional physiotherapy, occupational therapy, or medical assessment
• Recommendations are educational and informational in nature
• Individual needs may vary based on pre-existing conditions, injuries, or specific medical situations
• When in doubt, recommend the user consult with an occupational health specialist, physiotherapist, or their primary care provider
• Exercise recommendations should be performed within a pain-free range; stop any exercise that causes sharp or increasing pain