Build a stretching routine for desk days

A short daily routine for stiffness from sitting at a desk or school.

You'll attach

Text only

Works with

ChatGPTClaudeGeminiGrokCopilotGrok Bot

How to use it

1. Open chatgpt.com or claude.ai (or another AI listed here).
2. Fill in the highlighted blanks ([MINUTES], [DESK, SCHOOL, CAR], [E.G. NECK, LOWER BACK, HIPS]…) below, or edit them after pasting.
3. Copy the prompt, paste it into the chat and send.
4. Check with a health professional if you have an injury or ongoing pain.

Create a [MINUTES]-minute stretching and mobility routine for someone who sits most of the day at [DESK, SCHOOL, CAR].

Where I feel tight: [E.G. NECK, LOWER BACK, HIPS].
Space and equipment: [E.G. CHAIR ONLY, FLOOR SPACE].
Anything to avoid: [INJURIES OR LIMITS].

For each move give: name, how to do it in 2 to 3 short steps, how long to hold, and one common mistake. Include a 2-minute version for busy days. Remind me to stop if anything hurts.