Timon Dhaeze coaching a training session in the gym

Improve posture, reduce complaints

Eight hours of sitting a day leaves traces: stiff neck, tense shoulders, locked hips. Targeted strength and mobility fix that; 'sitting up straight' only lasts as long as you remember to do it.

Take the free health check Submit an application

Ghent, Belgium · online

How many hours a day do you really sit?

More than you think. Flemish adults estimate their sitting time at 6.1 hours a day; measured, it is 8.2 hours. Barely 29.9 percent know the recommendation to stand up every half hour. A stiff neck and tight hips after a desk day are therefore rarely just a posture issue. They are the result of two hours of sitting you do not count.

Source: Prevention Barometer 2022, Sciensano and Flanders

Sound familiar?

By evening everything is stuck

Neck, shoulders, lower back: desk work pushes your body into the same position every day. Without a counterweight, the office chair wins.

You 'watch your posture' and it does not help

Posture is a matter of capacity: muscles strong enough to carry you well, for hours on end.

Massage helps, for two days

Loosening without strengthening is mopping with the tap open. The lasting solution is tissue that becomes resilient.

What you have afterwardsAfter three months

Less stiffness in your neck, shoulders and hips after a desk day
More strength in your back, core and glutes, exactly where it had become too weak
A posture that visibly stands straighter, even when you are not thinking about it
The knowledge to step in yourself as soon as something locks up

How we tackle it

We combine three things: mobility for what is stuck (hips, thoracic spine, shoulders), targeted strengthening for what grew weak (back, core, glutes) and habits that break up your working day. Exactly the approach that freed Sophie and Naïm B. from their stiffness.

You notice the result first in your complaints and then in the mirror: straighter, stronger, more present. And you take home the knowledge to intervene yourself whenever you feel tension building.

Coaching

Want personal guidance from the start? See how High Performance 1:1 Health Coaching works.

They did it before you

Before After Drag

−1.5 kg

Woman, 35 · in 6 weeks

The scale barely moved. Everything else did: more strength, more energy, and a calm relationship with food.

2 months

Manager, 60 · regained strength, mobility and energy

This 60-year-old had lived for years with stiff, painful muscles from sitting a lot and moving little. This is what two months of targeted training does: from stiff and painful movement to control, stability and strength.

★★★★★

“Van bij de start neemt Timon je mee langs verschillende facetten zoals slaap, voeding en beweging. De eerste maand focusten we op gespannen spieren, mobiliteit en flexibiliteit; die oefeningen helpen me vijf maanden later nog steeds. Daarna startten we met krachttraining waarin hij je steeds geduldig helpt met techniek en uitvoering. Ik voel me sterker, fitter en weet wat ik kan doen als ik ergens een pijnlijke of stramme spier voel. En door zijn tips over voeding eet ik een pak bewuster!”

Sophie Vyncke · docente hogeschool

See all transformations

Frequently asked questions

How long before my posture improves?

Complaints often reduce within weeks, like the mobility exercises Sophie still uses daily five months later. Structural change in strength and posture takes months.

Is posture training useful if I have to sit all day?

Especially then. You cannot delete your working day, but you can make your body resilient to it and use the hours around it wisely. Two focused sessions a week plus micro-habits do more than you think.

Isn't my posture just innate?

Your build is genetic; your posture largely is not. It is the result of years of habits and muscle balance. And what was learned can be relearned.

The perfect moment does not exist.

Start with the free health check. In about three minutes you know where your Biggest Win is, with three steps you can start on this week.

Take the free health check

Free. Your report appears on screen and in your inbox.