KGS FitLab · Posture Fix

Move More Freely. Build Better Postural Control.

A structured 4–8 week programme for people dealing with stiffness, limited mobility, rounded-shoulder or forward-head positions, and the effects of prolonged sitting.

Posture Fix combines movement assessment, mobility work, targeted strengthening and practical workstation habits to help you move and position your body more comfortably.

Ask about my posture assessment

4–8 weeks · 2 sessions per week · 45 minutes · Private · Small Group

Ask the team whether Couples coaching is available for Posture Fix.

Programme 04 · At a glance

Better postural control for desk-bound life

Request my assessment Schedule & Pricing

Block: 4–8 Weeks
Frequency: 2 per Week
Session: 45 Minutes
Formats: Private · Small Group

The Posture Fix system

How your block works

01
Assess
02
Mobilise
03
Control
04
Strengthen
05
Adapt
06
Re-check

Your progress — what we track

Movement screen

Start → re-test

Range of motion

Start → re-test

Daily-habit adherence

Start → re-test

How you feel

Start → re-test

Sitting All Day Can Change How You Move

Hours spent sitting, driving or working at a desk can be associated with stiffness, reduced movement and changes in how you position your head, shoulders, hips and spine.

But posture isn't simply about trying to "sit up straight."

It involves:

Mobility Can you access the range of movement you need?

Control Can you actively maintain useful positions?

Strength Can the relevant muscles support those positions?

Habits Does your working environment encourage you to stay in the same position for hours?

Posture Fix addresses all four.

The goal is not to force you into one perfect posture.

The goal is to help you develop better movement options, control and habits that you can use during everyday life.

Is Posture Fix Right For You?

This programme is designed for adults who:

Spend long periods sitting or driving
Notice stiffness after sitting for extended periods
Notice rounded shoulders or a forward-head position
Feel restricted through the upper back, hips or shoulders
Want to improve their movement before beginning or progressing strength training
Want a structured programme rather than occasional stretching
Want practical exercises they can continue between sessions

It may also be appropriate if your goal is to develop better movement habits around your workstation or daily routine.

Posture Fix is NOT intended as a treatment for acute or undiagnosed pain.

If you have significant, persistent, worsening or unexplained pain, seek assessment from an appropriately qualified medical or clinical professional before starting exercise.

What You'll Work Towards

Better Movement, Not A "Perfect Posture"

Improved Mobility

Work on areas where restricted movement may be limiting your comfortable range.

Better Postural Control

Develop the strength and control needed to maintain useful positions.

More Comfortable Movement

Work towards easier movement through the neck, shoulders, upper back, hips and other relevant areas.

Better Workstation Habits

Identify practical changes that can reduce prolonged static positioning.

A Simple Daily Routine

Use a short routine between coached sessions to reinforce the work.

Ask the team about the daily routine duration and whether it is provided in your format.

How Posture Fix Works

Assessment → Mobility → Control → Strength → Habits → Re-check

01 — ASSESS

We start by looking at your posture and movement.

This can include:

Postural photographs
Range-of-motion assessment
Shoulder and hip movement
Wall and overhead tests
Relevant movement observations Ask the team which additional assessment steps are included.

The objective is to understand where movement is restricted and where additional control or strength may be useful.

02 — MOBILISE

We work on relevant areas where limited mobility is affecting your movement.

This may include thoracic and hip mobility, depending on your assessment.

03 — ACTIVATE & CONTROL

You perform targeted exercises to improve control of the muscles involved in maintaining useful positions.

This can include:

Deep neck control
Scapular control
Core control
Glute activation Other areas depend on your assessment.

04 — STRENGTHEN

Once an appropriate range is available, we introduce strengthening exercises that help you use and control that range.

The aim is to make the movement useful — not simply temporary.

05 — CHANGE THE DAILY HABITS

Your posture doesn't only exist during a training session.

We look at practical factors such as:

Desk setup
Screen position
Sitting habits
Movement breaks
Driving position Other workstation factors depend on your daily setting.

The objective is to make your normal environment more supportive of the changes you're working on.

06 — RE-CHECK

Your progress is reviewed through the appropriate movement and posture measures.

This can include:

Postural photo comparison
Range-of-motion comparison
Wall and overhead tests
Reported tension/stiffness
Daily routine adherence

Assess → Work → Reinforce → Re-check

The Six Areas We Develop

01 — Postural Assessment

Identify relevant movement restrictions, positioning patterns and areas where additional control may be useful.

02 — Thoracic & Hip Mobility

Work on movement through areas commonly affected by prolonged sitting and limited daily movement.

03 — Neck & Scapular Control

Develop better control around the head, neck and shoulder-blade region.

04 — Glute & Core Strength

Build strength and control around the trunk and hips where appropriate.

05 — Breathing Mechanics

Explore rib positioning and breathing mechanics where they are relevant to your movement and exercise programme.

06 — Desk & Workstation Habits

Make practical adjustments to your environment and introduce movement breaks that are realistic for your working day.

What A Typical Week Looks Like

2 × Coached Sessions

Approximately 45 minutes per session.

Sessions can include:

Assessment / re-check → Mobility → Activation → Strengthening → Practical coaching

The exact exercises depend on your individual starting point.

Daily

A short reset routine that can be completed at your desk or during your normal day.

Ask the team to confirm the daily time commitment.

The precise routine length is confirmed with your coach.

Weekly

Your progress can be discussed regularly; ask the team when formal posture and range-of-motion measures are reviewed.

Ask the team when formal photo and range re-checks take place.

What We Measure

Progress Should Be More Than "I Feel Better."

Where appropriate, your programme can track:

Postural Photos

Compare your starting position with later stages of the programme.

Range of Motion

Track relevant shoulder, hip and other movement ranges.

Wall & Overhead Tests

Use simple movement tests to assess changes in control and available range.

Reported Stiffness / Tension

Record how you experience relevant areas over the course of the programme.

Routine Adherence

Track whether you're completing the short daily routine.

These measures provide context for your progress rather than relying on a single subjective assessment.

KGS PIS STRIVER™ also offers a separate 200 QAR fitness self-assessment covering movement quality and other training areas. It is not the Posture Fix movement screen and is not included in a Posture Fix package. Explore STRIVER™.

What Progress Can Look Like

Progress may include:

Greater comfortable movement through relevant joints
Improved control of the head, neck and shoulders
Easier overhead or rotational movement
Less stiffness after prolonged sitting
Better awareness of working positions
More consistent movement breaks
Greater confidence with movement and exercise

Your results will depend on your starting point, consistency, daily habits and the factors contributing to your individual movement limitations.

Why KGS Posture Fix?

Assessment-Led

We start by looking at your movement rather than prescribing the same routine to everyone.

More Than Stretching

Mobility work is combined with activation, control and strengthening.

Built Around Daily Life

Your desk, driving and movement habits form part of the programme.

Measured

Progress can be compared using photographs, movement tests, range of motion and adherence.

Designed As A Programme

This is a 4–8 week coached process rather than a one-off posture session.

Who Is This Especially Relevant For?

Office Workers

Long periods at a desk can make movement feel restricted and create habits that are difficult to break.

Drivers

Extended periods in a seated position can contribute to stiffness and limited movement.

People Returning To Training

Improving relevant mobility and movement control can be useful before progressing a strength programme.

People Who Feel Stiff After Sitting

If getting out of a chair or car feels noticeably different from moving after you've been active, structured mobility and strengthening may help.

Suitability depends on your starting assessment.

What If I Have Pain?

Posture Fix Is Not A Medical Treatment.

The programme is designed for movement, exercise and lifestyle coaching.

It is not intended to diagnose or treat acute, unexplained or serious medical conditions.

If you have:

Acute pain
Unexplained pain
Severe or worsening symptoms
Recent significant injury
Neurological symptoms Other symptoms that warrant clinical assessment

seek assessment from an appropriately qualified healthcare professional.

Once you're cleared for exercise, KGS can determine whether Posture Fix is an appropriate programme.

Ask the team to confirm the current screening and referral process.

Choose Your Training Format

PRIVATE

Individual Coaching

One-to-one coaching focused on your movement, goals and starting point.

Includes:

Dedicated coach
Individualised programme
Movement assessment
Progress tracking
Flexible scheduling

Published FitLab session rates: 2,000–2,700 QAR for 12 Private sessions or 2,500–3,500 QAR for 16 Private sessions. Confirm which package and inclusions apply to Posture Fix.

Choose Private

SMALL GROUP

Structured Coaching With Others

Work through the Posture Fix programme in a coached small-group setting.

Includes:

Coached sessions
Structured progression
Movement-focused exercises
Group accountability
Progress tracking

Published FitLab session rate: from 900 QAR per person for Small Group. Confirm the session count, group size and whether this applies to Posture Fix.

Ask the team to confirm the maximum group size.

Choose Small Group

These are published FitLab session rates, not confirmed Posture Fix packages. Confirm applicability, inclusions and venue. View the current schedule and pricing. Ask the team whether Couples coaching is also available.

But What If...

"I sit at a desk all day."

That's exactly the type of daily environment this programme is designed to address.

Alongside coached sessions, you'll work on practical workstation habits and movement breaks.

"Can posture actually change?"

Posture can change in response to factors such as mobility, strength, motor control, activity and habitual positioning.

The programme therefore doesn't rely on simply telling you to "sit straight."

It combines movement work with strengthening and habit changes.

"Will this fix my back or neck pain?"

Not necessarily, and we wouldn't promise that.

Pain can have many possible causes.

Posture Fix is an exercise and movement programme rather than a medical treatment.

If your pain is acute, persistent, unexplained or worsening, seek appropriate clinical assessment.

"I don't have much time."

The coached sessions are approximately 45 minutes, twice per week.

The daily routine is designed to be short and practical.

Ask the team to confirm the daily time commitment.

"Do I need to do exercises every day?"

The programme includes a short daily reset routine.

The purpose is to make the work manageable enough to fit into your normal day.

Ask the team how the home routine is delivered and tracked.

"Can I combine Posture Fix with strength training?"

Potentially.

The appropriate combination depends on your current training volume, goals, movement limitations and recovery.

If your primary objective is strength, KGS may recommend Strength Building alongside or after Posture Fix where appropriate.

If your primary objective is body composition, Body Recomposition may be more appropriate.

Ask the team whether combining programmes is appropriate for your circumstances.

"Is this physiotherapy?"

No.

Posture Fix is a KGS FitLab exercise and lifestyle coaching programme.

It does not replace physiotherapy or medical care.

Frequently Asked Questions

Ready To Work On Your Movement?

Start With An Assessment.

You don't need to diagnose your own posture or decide which exercises you need.

We'll assess your starting point and determine whether Posture Fix is appropriate for you.

Ask about my posture assessment

WhatsApp KGS

Ask the team about current response times and assessment availability.

What Happens Next?

01 — Tell Us What's Going On

Tell us about your workday, movement, training and main concerns.

02 — Complete Your Assessment

We'll assess relevant posture, mobility and movement factors.

03 — Confirm Your Programme

If Posture Fix is appropriate, we'll establish your programme and training format.

04 — Start The 4–8 Week Block

Work through mobility, activation, strengthening and daily-habit changes.

05 — Re-check Your Progress

Compare your movement and posture measures against your starting point.

Ask about my assessment

POSTURE FIX