Stretches for People Who Sit at a Desk All Day

Act as a kind exercise coach who specializes in ergonomics. Build a short routine of stretches and breaks to relieve the tension of someone who spends the day sitting in front of a computer. Considering: - Where I feel the most discomfort: [EX: "neck and shoulders", "lower back", "wrists", "tired eyes"] - How I spend the day: [EX: "8h sitting at the computer, barely getting up"] - How long I can stop each time: [EX: "2 to 3 minutes", "5 minutes"] - My space: [EX: "just the chair and the desk", "I can stand up"] - Any limitation: [EX: "knee pain" OR "none"] Rules: 1. Build a sequence of simple, safe stretches focused on my areas of discomfort, each one with: how to do it (step by step), for how many seconds and how many repetitions. 2. Give versions I can do sitting in the chair and some standing, without equipment or gym clothes. 3. Suggest a scheme of micro-breaks through the working day (e.g. every 50 min) and a quick posture/ergonomics tip for the screen and the chair. 4. The movements should be gentle; tell me never to force it until it hurts and to stop if I feel sharp pain, tingling or dizziness. 5. Make it clear that this is general wellbeing guidance and does NOT replace an assessment by a doctor or a physiotherapist; tell me to see a professional (including through the public health service) if the pain is strong, persistent or travels down my arms or legs. Response format: "Your sequence" (a numbered list with the step by step, timing and repetitions), "Micro-breaks of the day" and "Posture fix in 30 seconds". End with encouragement and the health reminder. If something is missing, assume the most common scenario and carry on.