Posture & mobility · for office and active jobs
Fix the posture behind your back pain.
A short assessment finds your posture type and where it hurts. StandProud turns that into a program of 6 or 12 weeks, with guided sessions from 10 to 40 minutes that progress as you do. Built for your body, not a random stretching playlist.
Built around your body
Back pain has a shape. Your program should match it.
Rounded shoulders need different work than an arched lower back. StandProud is built around different programs for different posture and pain conditions, and your assessment picks the right one.
1Which one looks most like you?
2Where does it hurt?
Rate your neck, upper back and lower back from 1 (no pain) to 5 (extreme pain), just like in the app.
3Get your plan
The StandProud method
It takes more than simple stretches.
Years of sitting, slouching or repetitive work create muscle imbalances: some muscles get short and tight, others get weak. That’s what pulls your posture out of line and causes pain. Four training styles bring your body back into balance, and your plan works on all four.
Reviews
Better posture and less back pain, in their words.
I’ve been struggling with lower back pain for years, due to extensive office hours and poor posture habits. … Although I have only been using Stand Proud for a couple of weeks now, my lower back pain has significantly improved and I have started to feel more energized than before.
I’m from a medical background, everything is spot on. The app is streamlined, beautiful with a modern design. … I’d recommend this app for anyone looking to improve posture & all areas of the spine.
Stand Proud has helped me build a simple, consistent routine to address my anterior pelvic tilt. It’s a very intuitive, well-designed app that takes my preferences into account to build a comprehensive workout to address it.
I have back pain due to bad posture and from the first workout I already feel better. The workout targets the proper muscles to enhance good posture. Great app!
Excellent app, especially the brilliant choice of exercises to really correct imbalances like forward head posture. Well thought out. … Worth the subscription.Translated from German
Highly recommended app! What I really like is how it targets exercises that help improve posture (especially for someone like me with slight kyphosis).
Inside the app
Sessions from 10 minutes, built to fit a busy day.
Your plan matches your level and 2 to 5 workouts a week, at home or at the gym.
Real video demos
Every exercise is demonstrated by a real person, so you can check your form as you go.
A lesson a day
Short lessons on posture, your spine and how you move, so you know why each exercise is in your plan.
Quick workout mode
Busy day? A condensed session keeps you on track. A quick workout beats no workout.
Do I need any equipment?
No. Your program can be bodyweight only. If you have equipment (dumbbells, a kettlebell, a barbell, resistance bands, a Swiss ball, a foam roller, a pull-up bar or a TRX), add it during the assessment and your program will use it, at home or at the gym.
How long is each session?
From about 10 minutes for a quick workout up to 40 minutes for a full or advanced one. On busy days, quick workout mode gives you the shorter version.
I don’t know my posture type. Can I still use it?
Yes. The assessment uses two sliders, one for your upper back and one for your pelvis, and the figure changes as you move them. Even a slight deviation counts, so pick the closest match. If you’re still unsure, a physiotherapist can confirm it.
Does it replace a physio?
No. StandProud is a structured home exercise program, not medical advice. If your pain is severe, sudden or getting worse, or you have numbness or a recent injury, see a healthcare professional first.
Which phones does it work on?
iPhone (iOS 16.6 or later) and Android phones (Android 10 or later).
Can I cancel anytime?
Yes. Your subscription runs through the App Store or Google Play, so you can cancel anytime from your account’s subscription settings.
Start with a few questions about your posture.
Download StandProud, take the assessment and get a program built around the way you sit, stand and hurt.