Movement education for people who sit all day
Your back hurts because it’s doing someone else’s job.
In every roof truss there’s a king post — the single upright that carries the load so nothing else has to strain. Your body has one too: deep stabiliser muscles whose only job is to hold you up. Years at a desk switch them off, so your big mover muscles — built for motion, not posture — end up doing both jobs. A muscle working double shifts tightens, spasms and complains. Kingpost is a 12-week program that teaches each muscle to do its own job again.
01 — WHY THE STRETCHES NEVER STUCK
The stretches weren’t wrong. The muscle doing them was.
You know the routine. Back complains, you look up some stretches, you feel better for a day or two, and by Thursday you’re right back where you started.
Here’s the part nobody explains. When a supporting muscle goes quiet — and sitting on it for ten hours a day will do that — its neighbours cover the shift. Hamstrings. Hip flexors. Lower back. So when you finally do the “right” exercises, the stand-ins do those too, and all that effort just makes the wrong habit stronger.
That’s why this program starts in an odd place: not with exercises, but with teaching you to feel which muscle is actually working. First the feeling, then the movement, then the strength. In that order.
02 — THE BRIDGE TEST
Try it yourself. Sixty seconds, no equipment.
- 1.Lie on your back, knees bent, feet flat, arms at your sides.
- 2.Push through your heels and lift your hips until you're straight from knees to shoulders.
- 3.Hold for 30 seconds and notice where the effort sits.
So — where did you feel it?
Good news, your support system still shows up for work. You'll still learn plenty here; you're just starting ahead.
This is what Kingpost retrains → save your spotA classic stand-in pattern. The muscle that should be doing the lifting has handed the job to its neighbour. This is exactly what the program retrains.
This is what Kingpost retrains → save your spotYour posterior sling — the chain of muscles up the back of you that should power this lift — has gone quiet, and your quads and hip flexors, already shortened by sitting, are covering the shift. Very common, and very trainable.
This is what Kingpost retrains → save your spotYour spine is doing a hip's job. Extremely common in people who sit for a living, and the pattern the first phase is built around.
This is what Kingpost retrains → save your spotOne test isn’t a diagnosis — it’s a torch in a dark room. And if anything feels sharp while you try it, stop, and see a professional before starting any program.
03 — THE PROGRAM
Twelve weeks. Three phases. Thirty minutes, three times a week.
Breathing, gentle activation, and learning to move one joint at a time — hips turning while the spine stays quiet. Short, focused sessions that build the skill everything else depends on.
Strength work on the newly awake muscles, in positions where the right ones have to do the lifting — so the stand-ins can finally clock off.
The strength moves into the movements of your actual day: bending, squatting, standing up, lifting a child off the floor — plus short desk routines for the chair hours you can't avoid.
- —Guided video sessions — about 30 minutes, three times a week
- —No equipment — floor space and ideally a mat
- —Works on your phone or laptop
- —And it ends. Twelve weeks, then it's yours to keep. No streaks to maintain, no subscription to forget about.
04 — WHO’S BEHIND IT
A developer and a biokineticist walk into a home office.
[Erik] has spent 20 years working at a desk, with the back to prove it. [Nelia] is a registered biokineticist who spends her working days re-teaching people how to move. He’s the market. She’s the method. Every session in the program is designed and reviewed by her; the app is built by him.
05 — WHAT THIS IS AND ISN’T
What this is — and isn’t
This is a structured movement education program — general wellness, taught step by step, built around learning to use the right muscles — and move through the right joints — at the right time.
This isn’t medical treatment, physiotherapy, or a diagnosis. If you have numbness or tingling down a leg, pain after a fall or accident, night pain that doesn’t settle, or anything that’s worrying you — see a professional first. The program will still be here when you’re cleared to move.
06 — PRICING
$39. Once.
No subscription, because the goal is that you finish. You buy the program, you do the program, you keep it for life. Knees and shoulders are coming as separate modules; the back program is where it all starts.
07 — FAQ