Online course · self-paced
Office syndrome,
handled before it breaks you
For people at a screen 6-8 hours a day — go from built-up aches to understanding your body, sitting right, stretching and strengthening properly, and knowing when to see a professional.
Finish all 4 chapters → book an online physio session right away
In partnership with
SRC × VKLARE Clinic
Sitting 6-8 hrs a day
0
chapters
0
video clips
0
min with a physio
Signs you may be ignoring
Your body warns you every day — you just miss it
Small, ordinary-looking aches can be the start of office syndrome building up unnoticed
Neck-shoulders
Tight by afternoon, ache creeping up to your head
Shoulder
Clicks or feels stiff when raising your arm, especially mornings
Lower back
Hurts standing up, stiff after sitting long
Wrist
Numb when typing or holding a mouse for long
Why this beats random stretching clips
Stretching alone isn’t enough — pair it with knowing why and building strength
Stretch tight muscles + strengthen weak ones
The balance that fixes the problem long-term, not just eases it for a while
Learn step by step, unlock chapter by chapter
Each chapter has an activity to pass before the next opens — so you actually understand and do it
No guessing after the course
Book an online physiotherapy session — posture check and a personal assessment
Full course content
4 chapters, unlocked in order
Pass each chapter’s activity to open the next — no skipping ahead
Know the real enemy
- What office syndrome is and what causes it
- Common symptoms + self-screening tests
Finish the 5-question self-assessment to unlock chapter 2
Set up your desk and posture
- Ergonomics basics: monitor, chair, keyboard
- Correct sitting posture, demonstrated
Confirm you've adjusted your desk to unlock chapter 3
Stretch + strengthen
- 5 stretches, one move at a time
- 3 strengthening moves, one at a time
- The 20-20-20 technique
Watch everything + confirm one full round to unlock chapter 4
Long-term care
- Build habits + how to tell you're improving
- Danger signs that need a doctor now
- Course wrap-up and next steps
Finish this chapter → physio booking opens
Finish 4 chapters → meet a physio online
30-45 minutes with a VKLARE clinic physiotherapist — posture check, personal assessment, and an ongoing plan tuned to you
Ready to stop letting your body wear down?
4 chapters, 10 clips — start right after enrolling, book a physio when you finish
If you have numbness, weakness, or pain shooting down an arm/leg, see a doctor or physiotherapist directly — don’t wait to finish the course.