Tech Neck
Neck and upper-back stretches for forward-head posture, screen strain, and tight traps after a day at the laptop.
Fix tech neck
in 5 minutes a day.
Olly shows you animated stretches for tech neck, shoulder tension, back pain, and stiff desk muscles. Pick a routine, follow along, and get back to your day without any equipment.
Free to download
You do not need equipment.
Posture programs
A little help for the parts of you that ache at your desk.
Choose the spot that feels tight. Olly gives you a short routine you can do beside your desk, even on a packed day.
Anterior Pelvic Tilt
Short hip flexor, glute, and core exercises for tight hips and the low-back ache that comes with long sitting.
Thoracic Outlet Syndrome
Chest-opening and shoulder stretches for the compressed feeling that can show up after hours at a desk.
Exercise Library
More than 70 stretches and strength exercises, organized by body area with an animation for each one.
Quick Stretch
A short reset for the gap between two meetings, a class, or a long stretch of focused work. You do not need to change clothes or set anything up.
Friendly Nudges
Gentle reminders and a simple progress view to help you come back tomorrow.
How it works
A few minutes that fit into your day.
Choose the area that needs attention, follow the demo, and make it part of your day. Most routines fit between meetings or classes.
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1. Pick the tight area
Choose tech neck, shoulders, hips, back, or another area that has started to complain. Olly starts you with a routine for that spot.
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2. Follow the animations
Watch the demo and use the timer as you move. You do not need to hunt through a long list of instructions.
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3. Sneak in micro-breaks
Take a short reset between meetings or study blocks, before your neck and shoulders get locked up.
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4. Track the habit
Keep an eye on your streak and make the routine small enough to do again tomorrow.
Doing the daily stretches helped release the neck and shoulder tension behind my headaches.
What people said
A few notes from people who use Olly.
The first reviews mention the same things: clear demos, short exercises, and less tension after a day at a screen.
5.0
App Store rating
70+
guided stretches
and exercises
"The exercise animations and timers make it easy to keep a structured neck-pain routine."
"The quick exercises are simple and useful when I need something I can do fast."
"Olly focuses on the small posture muscles most desk workers forget until they start hurting."
"The animated demos help me move correctly instead of guessing from a static stretch list."
"Five-minute routines are much easier to repeat than trying to find time for a full workout."
Why I built Olly
I built Olly for busy humans like me.
A few years back, I couldn't turn my head without a sharp zing running down my arm. A decade at a keyboard had left me with thoracic outlet syndrome. Physical therapy helped, but I still needed something I could do every day.
The apps I tried felt like homework or served up a random list of stretches. None of them dealt with the very specific ways desk work leaves you feeling folded in half.
So I made Olly and gave him a face. He's a sloth because slowing down is the point. He gets you out of the chair, shows you each move, and makes taking care of your body feel like a small treat.
John
Founder & Olly wrangler
FAQ
Questions people ask before they start
A few practical answers about tech neck, desk stiffness, and short daily routines.
How long do I need?
Most routines take a few minutes, and many are around five. Olly is meant for regular breaks, not a long workout you have to talk yourself into.
How is Olly different from other stretching apps?
Olly is made for desk aches: forward-head posture, rounded shoulders, tight hips, and stiff backs. Choose the problem, then get a routine built around it.
Is Olly a replacement for physical therapy?
No. Olly is a posture and movement app, not medical care. If you have ongoing pain, numbness, an injury, or a diagnosed condition, ask a qualified professional before starting.
What can Olly help with?
There are routines for tech neck, anterior pelvic tilt, rounded shoulders, thoracic outlet-style compression, shoulder tension, low-back stiffness, and general desk posture.
How do I improve my posture at a desk?
A better desk setup helps, but it is easier to stay comfortable when you move, too. Olly gives you short stretches to do before your neck, shoulders, and hips stiffen up.
Which stretches help with tech neck?
Olly combines deep neck flexor work with chest opening and upper-back activation. You can follow moves such as chin tucks and scapular squeezes in the animated demos.
Do I need a wearable or any equipment?
No. You can do the stretches beside your desk, at home, or between meetings without any gear.