Screen-Smart Foundations
Two weeks to build screen-smart posture habits early — easing tech-neck and tired wrists from phones, laptops and long study sessions.
- Per day
- 3–11 min
- Level
- Beginner–Moderate
- Focus
- Neck
What this program is
Made for the 18–25 stage, when hours of phones, laptops and gaming quietly load the neck and wrists. The habits you build now compound for decades, so this program keeps things short and easy to stick to: gentle resets for tech-neck, tired eyes and busy hands, woven together with simple screen-break habits. By the end you'll have a quick daily practice that fits around study, work and life.
Every routine in this program was designed and reviewed by Dr. Vinuta Harapanhalli, PT. Movana is general wellness guidance, not medical treatment — a short safety check inside the app helps confirm it’s appropriate for you before you begin, and you should stop any movement that causes sharp or unusual discomfort.
What’s inside, day by day
Each day pairs a short guided routine with one small workday habit.
- Day 1
Tech-neck reset
Easing the forward-head load of phones and laptops.
Neck Release · 4 minForward Head Posture Reset · 5 min
- Day 2
Open the shoulders
Undoing the rounded, hunched study posture.
Shoulder Unwind · 5 min
- Day 3
Eyes & screen breaks
A reset for screen-tired eyes and neck.
Eye & Neck Screen Relief · 3 min
- Day 4
Wrists & hands
Caring for hands that type, scroll and game all day.
Wrist & Hand Care · 3 min
- Day 5
Free the hips
Opening hips that fold shut during long study sittings.
Hip Opener for Sitters · 6 min
- Day 6
Reset the lower back
Bringing movement back to a stiff lower back.
Lower Back Reset · 5 min
- Day 7
Upper-body flow
Linking the neck and shoulders into one easy flow.
Neck Release · 4 minShoulder Unwind · 5 min
- Day 8
Lift your posture
Waking the muscles that hold you upright.
Upper Back & Posture Lift · 6 minForward Head Posture Reset · 5 min
- Day 9
Chest & shoulders
Opening the chest after hours curled over a screen.
Chest Opener · 4 minShoulder Unwind · 5 min
- Day 10
Spine mobility
Keeping the whole back moving freely.
Seated Spinal Mobility · 6 min
- Day 11
Energy & focus
A quick reset to lift focus without another energy drink.
Mid-Day Energy Reset · 5 min
- Day 12
Hands & eyes
A kind break for busy hands and tired eyes.
Wrist & Hand Care · 3 minEye & Neck Screen Relief · 3 min
- Day 13
Full mobility flow
A whole-body flow to bring it all together.
Full Desk Mobility Flow · 7 min
- Day 14
Your daily habit
Choosing the quick routine you'll keep going with.
Neck Release · 4 minHip Opener for Sitters · 6 min
Is it right for you?
- Designed for desk workers — the focus is neck across a 14-day arc.
- Beginner–Moderate level: gentle, guided movements with no equipment.
- About 3–11 min a day, done right at your desk.
- Not a fit right now if a professional has advised you to avoid exercise, or if you have severe, worsening or unexplained symptoms — please speak with a doctor or physiotherapist first.
Start free, then go deeper
Begin with the free 7-Day Desk Reset, then unlock Screen-Smart Foundations and every premium program with Premium.