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Use this when long hours at a desk leave you stiff. It builds three short stretch breaks with gentle moves, hold times and a reason for each, and says when to stop and see a professional.
Works inChatGPTClaudeGemini
Build a short stretching routine for someone who sits at a desk most of the day.
Time per break: [MINUTES]
Where it hurts or feels tight: [NECK, SHOULDERS, LOWER BACK, WRISTS, HIPS]
Limitations: [INJURIES, OR "NONE"]
Space: [AT MY DESK / A SMALL ROOM]
Give me three breaks for the day, each with 4 to 5 gentle moves, how long to hold each one, and a one-sentence reason it helps. Include warning signs that mean I should stop and see a professional. This is general wellness information and not medical advice.
Tip: Move slowly and stop if anything hurts. Stretching should never feel sharp.
What to fill in
Before you send it, replace the parts in [square brackets] with your own details:
Minutes
Neck, shoulders, lower back, wrists, hips
At my desk / a small room
How to use this prompt
Press Copy this prompt.
Open ChatGPT, Claude or Gemini and paste it into a new chat.
Replace the [BRACKETS] with your details, then send it.
If the first answer is close but not right, reply with what to change. Short follow-ups work well.
Everything here is free. The free versions of the big chat tools are enough. Keep private details such as account numbers, passwords and full addresses out of any AI chat.