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posture-patrol

Track your posture throughout the workday with manual logging, smart break reminders, ergonomic scoring, posture streaks, and trend analysis. Calculates spinal load, suggests desk stretches, tracks slouch patterns, and generates weekly posture reports with actionable recommendations. Skill: posture-patrol Owner: voronindenis5 Summary: Track your posture throughout the workday with manual logging, smart break reminders, ergonomic scoring, posture streaks, and trend analysis. Calculates spinal load, suggests desk stretches, tracks slouch patterns, and generates weekly posture reports with actionable recommendations. Tags: latest:0.1.0 Version history: v0.1.0 | 2026-08-14T06:17:31.356Z | auto Initia

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Safety

Downloads

1.6k

Updated

Oct 10, 2026

Version

0.1.0

Source

CLAWHUB

About

What it does, and when to use it.

Capability contract not published. No trust telemetry is available yet. 1.6K downloads reported by the source. Last updated 10/10/2026.

Avoid when

Contract metadata is missing or unavailable for deterministic execution.

Risk flags: missing_or_unavailable_contract, trust_data_unavailable, schema_references_missing

Public facts

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Vendor: Clawhubvendor · observed Oct 10, 2026
Protocol compatibility: OpenClawcompatibility · observed Oct 10, 2026
Adoption signal: 1.6K downloadsadoption · observed Oct 10, 2026
Latest release: 0.1.0release · observed Aug 14, 2026
Handshake status: UNKNOWNsecurity

Install and run

Setup complexity: low.

clawhub skill install s17b6amkd3wzqgg640v03a9r1n83gxs1:posture-patrol

Setup complexity is LOW. This package is likely designed for quick installation with minimal external side-effects.
Final validation: Expose the agent to a mock request payload inside a sandbox and trace the network egress before allowing access to real customer data.

Contract: missing

curl -s "https://www.xpersona.co/api/v1/agents/clawhub-voronindenis5-posture-patrol/snapshot"

Documentation

CLAWHUB

19,812 characters of source documentation, loaded on request.

Extracted files

5 files captured from the source.

SKILL.md

---
name: posture-patrol
version: 1.0.0
author: Denis Voronin
license: MIT
description: >
  Track your posture throughout the workday with manual logging, smart
  break reminders, ergonomic scoring, posture streaks, and trend analysis.
  Calculates spinal load, suggests desk stretches, tracks slouch patterns,
  and generates weekly posture reports with actionable recommendations.
tags:
  - posture
  - health
  - ergonomics
  - workplace
  - wellness
---

# Posture Patrol

A standalone command-line tool for tracking posture quality, scheduling
movement breaks, calculating spinal load, and building better sitting habits.
Pure Python (stdlib only) with a JSON file database.

## Quick Start

```bash
# Set up your profile
python3 scripts/posture_patrol.py init

# Log a posture check
python3 scripts/posture_patrol.py check good "feet flat, back straight"
python3 scripts/posture_patrol.py check poor "slouching forward"

# Schedule break reminders
python3 scripts/posture_patrol.py breaks --interval 30

# See today's score
python3 scripts/posture_patrol.py score

# Weekly report
python3 scripts/posture_patrol.py report week
```

## Commands

| Command | Description |
|---------|-------------|
| `init` | Create your profile (height, desk type) |
| `check <good\|fair\|poor> [notes]` | Log a posture observation |
| `score [today\|week]` | Show your posture score |
| `report [week\|month]` | Detailed report with charts and recommendations |
| `streak` | Show your good-posture streak |
| `breaks [--interval N]` | Generate a break reminder schedule |
| `stretch` | Show desk stretches for your problem areas |
| `spinal-load` | Calculate estimated spinal loading from posture data |
| `ergonomics` | Show ergonomic checklist and personalized recommendations |
| `pattern` | Identify when you're most likely to slouch |
| `goal [minutes]` | Set daily good-posture goal |

## How It Works

### Posture Scoring
Each check is rated 1-3:
- **Good (3)**: Ears over shoulders, shoulders back, feet flat, lumbar supported
- **Fair (2)**: Slight forward lean, one foot up, shoulders rounded slightly
- **Poor (1)**: Slouched, hunched forward, head far forward, legs crossed

Daily score = average of all checks × 33.3 (scaled to 0-100).

### Spinal Load Calculation
Poor posture increases the effective load on your cervical spine:
- Neutral head (0°): ~10-12 lbs on neck
- 15° forward: ~27 lbs
- 30° forward: ~40 lbs
- 45° forward: ~49 lbs
- 60° forward: ~60 lbs

The tool estimates cumulative excess spinal load from your posture data.

### Pattern Detection
Analyzes your check times to identify:
- **High-risk hours** — when you're most likely to slouch
- **Post-lunch dip** — posture degradation after eating
- **End-of-day fatigue** — slouching increases with work hours
- **Meeting vs. solo work** — if you log context

### Desk Stretches
Recommends stretches based on your problem patterns:
- Neck rolls for forward head posture
- Shoulder blade squeezes for rounded shoulders
- Hip flexor

README.md

# Posture Patrol 🧍‍♂️✨

Stop slouching your way to chronic back pain. Track your posture throughout
the day, get smart break reminders, calculate the real spinal load from
"text neck," and build lasting posture habits with streak tracking and
trend analysis.

## The Problem

Modern work is a posture disaster:
- **"Text neck"** — your head weighs 12 lbs neutral, but 60 lbs at 60° tilt
- **Prolonged sitting** — weakens core, tightens hip flexors, rounds shoulders
- **No awareness** — you don't realize you're slouching until you hurt
- **No breaks** — hours pass without standing or stretching
- **Chronic pain** — 80% of people experience back pain, much is preventable
- **Poor ergonomics** — desk setup causes forward head posture and wrist strain

## The Solution

A posture awareness and tracking system that makes good posture a habit:

1. Quick posture checks throughout the day (2 seconds)
2. Score tracking — see if you're improving over time
3. Smart break reminders — every 30 min, stand and stretch
4. Spinal load calculator — understand the physics of poor posture
5. Pattern detection — when do you slouch most?
6. Desk stretches tailored to your specific issues

## Features

- 🧍 **Posture scoring** — good/fair/poor ratings → daily score 0-100
- ⏰ **Break scheduling** — generate reminders for movement breaks
- 🦴 **Spinal load estimation** — calculates excess neck load from posture
- 📊 **Trend analysis** — weekly/monthly reports with ASCII charts
- 🔥 **Good-posture streaks** — gamify consistent good posture
- 🕐 **Pattern detection** — identifies your high-risk slouching hours
- 🤸 **Desk stretches** — targeted recommendations for your issues
- 🪑 **Ergonomic checklist** — personalized desk setup guide
- 🎯 **Daily goals** — set and track good-posture minute targets

## Quick Start

```bash
# Set up
python3 scripts/posture_patrol.py init

# Log posture checks through the day
python3 scripts/posture_patrol.py check good "feet flat, back straight"
python3 scripts/posture_patrol.py check fair "slight lean forward"
python3 scripts/posture_patrol.py check poor "hunched over laptop"

# Check your score
python3 scripts/posture_patrol.py score

# Get your stretch routine
python3 scripts/posture_patrol.py stretch

# See your patterns
python3 scripts/posture_patrol.py pattern

# Weekly report
python3 scripts/posture_patrol.py report week
```

## The Science: Head Weight at Different Angles

| Head Tilt | Effective Load on Neck |
|-----------|----------------------|
| 0° (neutral) | 10-12 lbs |
| 15° | 27 lbs |
| 30° | 40 lbs |
| 45° | 49 lbs |
| 60° | 60 lbs |

Source: Dr. Kenneth Hansraj, *Surgical Technology International*

See [`references/spinal-biomechanics.md`](references/spinal-biomechanics.md)
for details.

## Requirements

- Python 3.6+ (stdlib only)

## License

MIT © Denis Voronin

_meta.json

{
  "ownerId": "kn75wwn4x6djaf28jbykeamazd81gtdp",
  "slug": "posture-patrol",
  "version": "0.1.0",
  "publishedAt": 1786688251356
}

references/ergonomics-guide.md

# Desk Ergonomics Guide

## Workstation Setup Checklist

### Chair
- [ ] Height: Feet flat on floor, knees at ~90°
- [ ] Seat depth: 2-4 fingers between seat edge and back of knee
- [ ] Backrest: Supports natural lumbar curve
- [ ] Armrests: Elbows at 90°, shoulders relaxed
- [ ] Tilt: Slight backward lean (100-110°) for reading; upright for typing

### Desk
- [ ] Height: Forearms parallel to floor when typing
- [ ] Clearance: Knees and thighs fit comfortably underneath
- [ ] Surface: Non-reflective to reduce glare
- [ ] Depth: Monitor at arm's length (20-26 inches from eyes)

### Monitor
- [ ] Height: Top of screen at or slightly below eye level
- [ ] Distance: Arm's length (20-26 inches)
- [ ] Angle: Tilted slightly back (10-20°)
- [ ] Position: Directly in front, no neck twisting
- [ ] Dual monitors: Primary screen directly ahead, secondary at angle

### Keyboard & Mouse
- [ ] Keyboard: At elbow height, wrists neutral
- [ ] Mouse: Next to keyboard, same height
- [ ] Wrists: Straight, not bent up/down/sideways
- [ ] Hands: Float over keyboard, don't rest wrists while typing

### Lighting
- [ ] Natural light from the side (not directly behind or in front)
- [ ] Task lighting for document reading
- [ ] Monitor brightness: Similar to room brightness
- [ ] Reduce glare: Anti-glare screen, window shades

### Phone
- [ ] Headset or speakerphone for long calls
- [ ] Don't cradle phone between ear and shoulder
- [ ] Screen at face height to avoid "text neck"

## Laptop-Specific Adjustments

Laptops are ergonomically terrible by design (screen and keyboard are connected).

### Quick Fix
- Use an external keyboard and mouse
- Put laptop on a riser/stand so screen is at eye level

### Standing Desk Conversion
- Use a laptop stand on a standing-height surface
- External keyboard/mouse on lower surface
- Alternate sitting and standing every 30-60 minutes

## Ergonomic Equipment Recommendations

### Essential
1. **Adjustable chair** with lumbar support (Herman Miller, Steelcase, IKEA Markus)
2. **Monitor stand or arm** to achieve proper height
3. **External keyboard and mouse** (especially for laptop users)

### Recommended
4. **Standing desk converter** (Varidesk, Fully Jarvis)
5. **Footrest** if feet don't reach floor
6. **Wrist rest** for keyboard/mouse (use between typing, not during)

### Optional
7. **Ergonomic keyboard** (split: Kinesis, Microsoft Sculpt)
8. **Vertical mouse** (Logitech MX Vertical) for wrist comfort
9. **Monitor light bar** (BenQ ScreenBar) for task lighting
10. **Anti-fatigue mat** for standing desk use

## Common Problems & Solutions

### Problem: Neck pain
**Likely cause**: Monitor too low, looking down
**Fix**: Raise monitor to eye level. If laptop, use stand + external keyboard.

### Problem: Lower back pain
**Likely cause**: Poor lumbar support, sitting too long
**Fix**: Lumbar cushion or ergonomic chair. Stand every 30 min.

### Problem: Wrist/hand pain
**Likely cause**: Wrists bent during typing/mousing
**Fix**: Lower keyboar

references/spinal-biomechanics.md

# Spinal Biomechanics & Posture Science

## The Cervical Spine Load Model

Research by Dr. Kenneth Hansraj (Chief of Spine Surgery, NY Spine Surgery &
Rehabilitation Medicine) published in *Surgical Technology International* (2014)
quantified the effective weight of the human head at different forward tilt
angles:

### Head Weight by Posture Angle

| Head Position | Tilt Angle | Effective Load |
|--------------|-----------|---------------|
| Neutral | 0° | 10-12 lbs (4.5-5.5 kg) |
| Slight forward | 15° | 27 lbs (12.2 kg) |
| Moderate forward | 30° | 40 lbs (18.1 kg) |
| Significant forward | 45° | 49 lbs (22.2 kg) |
| Severe forward | 60° | 60 lbs (27.2 kg) |

### Why This Matters

The average human head weighs 10-12 pounds in a neutral position. As the head
tilts forward (as when looking at a phone or laptop), the effective load on
the cervical spine increases dramatically due to leverage physics:

```
Effective Load = Head Weight × (1 + sin(angle) × leverage_factor)
```

At 60° forward tilt, your neck supports the equivalent of a 60-pound weight
— like carrying a 7-year-old child on your neck.

## Cumulative Damage

The damage from poor posture is cumulative:

### Short-term (hours-days)
- Neck and shoulder muscle fatigue
- Tension headaches
- Reduced range of motion
- Tingling in arms/hands (nerve compression)

### Medium-term (weeks-months)
- Chronic muscle tension
- Early disc degeneration
- Reduced lung capacity (rounded posture compresses chest)
- Forward head posture becomes habitual

### Long-term (years)
- Cervical disc herniation
- Bone spurs
- Permanent kyphosis (hunchback)
- Nerve damage
- Spinal stenosis

## Posture Types and Problems

### Forward Head Posture (FHP)
- **Cause**: Phone use, laptop work, poor monitor height
- **Impact**: 27-60 lbs excess load on neck
- **Fix**: Monitor at eye level, phone at face height, chin tucks

### Rounded Shoulders
- **Cause**: Reaching for keyboard, weak upper back
- **Impact**: Shoulder impingement, rotator cuff issues
- **Fix**: Shoulder blade squeezes, strengthen rhomboids

### Anterior Pelvic Tilt (Lower Back)
- **Cause**: Prolonged sitting, tight hip flexors
- **Impact**: Lower back pain, weak glutes, tight hamstrings
- **Fix**: Hip flexor stretches, strengthen core and glutes

### Upper Crossed Syndrome
- **Pattern**: Tight chest + tight upper traps + weak deep neck flexors + weak rhomboids
- **Common in**: Desk workers, drivers
- **Fix**: Stretch chest, strengthen back, chin tucks

## Optimal Sitting Posture

1. **Feet**: Flat on floor (or footrest), shoulder-width apart
2. **Knees**: At or slightly below hip level
3. **Hips**: Slightly above knees, pushed back in chair
4. **Lower back**: Supported by lumbar curve (chair or cushion)
5. **Upper back**: Relaxed against chair back
6. **Shoulders**: Relaxed, not raised, not rounded
7. **Head**: Balanced over spine, ears over shoulders
8. **Arms**: Elbows at 90°, forearms parallel to floor
9. **Wrists**: Neutral, not flexed or extended
10. *

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