Eight hours at a desk does more damage than most people realise — chronic neck stiffness, lower-back pain, and "tech neck" hunch. A few stretches every hour reverses most of it.
Neck rolls (30 seconds)
Drop your chin to your chest. Slowly roll your right ear to your right shoulder, back, left shoulder, and forward. Three full rotations in each direction.
Shoulder shrugs (30 seconds)
Lift both shoulders up toward your ears, hold for 3 seconds, release down hard. Ten reps. Drains shoulder tension that builds from mouse use.
Seated spinal twist (60 seconds)
Sit upright, cross right knee over left. Twist torso to the right, holding chair arm for leverage. Hold 30 seconds each side. Releases lower back compression.
Standing hamstring stretch (60 seconds)
Stand, place one heel on chair seat with straight leg. Lean forward from hips until you feel a hamstring pull. Hold 30 seconds per leg.
Wrist mobility (30 seconds)
Extend right arm forward, palm up. With left hand, gently pull fingers down toward floor. Hold 15 seconds. Switch palms down. Repeat both wrists.
Set a reminder every 50 minutes. The Pomodoro break is the perfect cue.