Mobility and Stretching Routine for Desk Workers
Counter stiffness from sitting with short sessions.
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Create a mobility routine for someone who sits most of the day. Where it stiffens: [AREAS]. Places and times I can do it: [PLACES_TIMES]. Clothing and space limits: [LIMITS]. Provide three routines: a 2-minute desk reset, a 7-minute lunch break routine, and a 15-minute evening routine. For every movement give the name, how to do it in two lines, how long to hold or how many repetitions, and a note on how it should feel. Include an easier option for each. Add stop-if guidance (sharp pain, numbness, dizziness) in plain terms and a line saying that persistent pain needs a doctor or physiotherapist. This is general information, not treatment. Add a one-week schedule showing which routine to use on which day, a way to set reminders without relying on willpower, and a short note on desk and screen height adjustments to reduce strain. Where my description suggests numbness or radiating pain, do not give exercises for it; tell me to see a professional. Avoid clinical language and avoid promising results. Close with a one-line reminder that this is not medical advice, and that anyone in crisis should contact local emergency or crisis services.
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