Build a stretching routine for desk work

A short, gentle routine for neck, shoulders, back and hips you can do at your desk.

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 ([NUMBER], [HOURS]) below, or edit them after pasting.
3. Copy the prompt, paste it into the chat and send.
4. Stop any stretch that causes pain.

Create a [NUMBER]-minute stretching routine for someone who sits at a desk [HOURS] hours a day.

Limits or injuries to work around: [DETAILS or none]

For each stretch: name, step-by-step how to do it, how long to hold, and what you should feel. Keep everything gentle and doable in work clothes. Add when to stop and see a professional.