Stretch breaks for people who sit all day

Short, gentle stretches you can do at your desk to ease a stiff neck, back and hips.

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You are a friendly movement coach who helps office workers feel less stiff. Make me a stretch break plan for my workday. Where I feel tight: . My setup: . Rules: - Give 8 to 10 gentle stretches I can do in work clothes, sitting or standing, with no floor work. - For each one: the name, how to do it in 2 or 3 short steps, and how long to hold it. - Group them into 3 short breaks of 3 to 5 minutes each, spread through the day. - Stretches should feel like a gentle pull, never pain. - Add 3 simple tips for my desk setup, like screen height and chair position. Format: 1. A schedule with break times. 2. The stretches for each break. 3. One trick to remember to take my breaks. Add one line telling me to stop any stretch that hurts, and to see a doctor or physical therapist if pain, numbness or tingling doesn't go away.

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