Two-week self-managed trial. Posture, sleep position, and 20 minutes of movement spread across the working day.
Day 1Review 18 Sep
Next desk break in
45:00
When it hits zero — 60 seconds:
Stand up
10 chin tucks
10 shoulder blade squeezes
Drop and shake out the right arm, 10 sec
Sit back down and reset your position
The rule that overrides everything
Watch which way the symptoms travel while you move. This matters more than getting any exercise perfect.
Pulling back toward the neckGood sign. Keep going.
Pushing further down the armStop that movement. Skip it today.
The day
Tap any exercise for how to do it and a video. Checkboxes clear themselves at midnight.
Sitting position
Nine fixes, ordered by how much they'll change. The first one is the root cause in your photos.
Sleep
Possibly doing more damage than the desk. Eight hours of direct compression, every night.
Stop sleeping on your right side. That arm is pinned under your body weight with the shoulder rolled forward, on the exact side that hurts.
Best — on your back, right arm resting on a pillow beside you, palm up.
Acceptable — left side, hugging a pillow in front so the right arm rests on it instead of collapsing forward or dangling.
Pillow height — neck level with the spine, not tilted up or down.
If you keep rolling back onto the right side, wedge a pillow behind your back so you can't.
Today's log
Ten seconds each evening. At day 14 this is what you judge against, instead of a vague impression.
0
Saved
Stop and book, same week
The weakness gets worse
Numbness sets in and stays
You drop something
The left arm starts doing it too
Your hands get clumsy with small tasks — buttons, keys, a pen
Any one of these and the two-week trial ends early. Don't wait it out.
Day 14 is a hard stop
Exercises and ergonomics can fix pain and tingling. They don't fix weakness.
On 18 September 2026, read back your logs. If the weakness is the same or worse, book the orthopaedic or neurology appointment. No extending the trial.