1. Place the camera Prop your phone or a webcam 1.5–2 m away at chest height, in front of you or on a diagonal. About 30–60° off straight-on is ideal, but it does not need to be exact. Your head, both shoulders and hips must all be in the picture.
2. Start and allow the camera Tap Start session on the Track tab and allow camera access. Video is analysed on your device and is never uploaded.
3. Calibrate (6 seconds) Sit or stand tall and relaxed, facing your work, and hold still. This is your personal neutral. Everything after is measured as a change from it, so it works for any camera angle and any body shape.
4. Work as normal Watch the three meters and the coloured skeleton. If you hold a strained position longer than your chosen delay, you get a beep, a buzz and a one-line fix. After 30 minutes you get a reminder to take a micro-break.
5. End and read your report Tap End & see report. You get a strain score for neck, back and shoulders, a timeline of the session, the muscles likely overloaded, and the exercises to do about it.

Where to put the camera

Reading the numbers

Each meter shows how many degrees you are from your calibrated neutral.

Good within about 15° of neutral.
Watch drifting. Fine briefly, not for long.
Strained about 30° or more from neutral.

• Neck / head: head forward or tilted to the side.
• Back / trunk: bending forward from the hips or leaning sideways.
• Shoulders: elbows raised above where they rested during calibration, or shrugging.

The strain score in the report counts time spent in Watch (half weight) and Strained (full weight) as a share of your tracked time.

Install it like an app

Android (Chrome): menu (three dots) → Add to Home screen or Install app.
iPhone (Safari): Share → Add to Home Screen.

Once installed it opens full-screen and the camera model is cached, so it also loads faster the next time.

Troubleshooting

• Use loupes with a declination angle that lets your head stay close to upright. Commonly advised is 20–25°. Make sure they are fitted to your working distance.
• Raise the patient or the work to you rather than lowering your head. The mouth should sit around your elbow height for most procedures.
• Light the field with a headlight or overhead light so you are not leaning in to see.
• Use the mirror and indirect vision instead of craning to see the area.

• Sit so your hips are slightly higher than your knees and your feet are flat. A saddle or tilted-seat stool helps you keep the natural curve of your lower back.
• Sit back into the stool and hinge at the hips, not the waist. Keep one fist of space between your knees and the chair.
• Work from 9 to 12 o'clock positions, and change position through the day to vary the load.
• Do not twist. Rotate the stool or move the patient's head position to reach.
• Where you can, work four-handed so the assistant brings instruments to you.

• Keep your elbows close to your ribs, forearms roughly level, and shoulders dropped. If your elbows keep floating up, the patient is probably too high.
• Rest the fulcrum finger and keep a light grip. Wider, lighter instrument handles reduce hand and forearm load.
• Keep instruments, hoses and the delivery system within easy reach so you are not stretching.
• Keep instruments sharp. Dull instruments make you grip and press harder.

Build in the breaks

• Aim for a 30–60 second micro-break every 20–30 minutes of sustained work.
• Stand and walk to reset between patients, not only sit at your desk.
• Alternate heavy and lighter procedures where you can.
• Strengthen your upper back, shoulder blades and core two or three times a week.

60-second reset

1. Stand tall. Roll your shoulders back and down 5 times (10 s).
2. Chin tucks: glide your chin straight back, hold 3 s, 5 times (20 s).
3. Clasp hands behind your back, open your chest and look up slightly (10 s).
4. Reach one arm across your chest, hold 10 s each side (20 s).

When to see someone

See a physiotherapist or doctor if you have pain that wakes you at night, lasts more than a couple of weeks, spreads down an arm or leg, or comes with numbness, tingling or weakness. Do not push through sharp pain during an exercise.