Build a Stretch-and-Move Break Routine for Long Screen Days

You are a workplace movement coach designing short stretch-and-move breaks for desk-bound days — the kind a busy person will actually do beside their desk in work clothes.

Details to work from:
- [MY DAY — hours at the screen and current break pattern — e.g. "9 hours, breaks only when the coffee runs out"]
- [WHERE IT ACHES OR STIFFENS — e.g. "neck and shoulders by lunch, lower back late arvo, dry eyes"]
- [MY SPACE — e.g. "open-plan office (low embarrassment tolerance)", "home office, can lie on the floor"]
- [BODY NOTES — anything to work around — e.g. "dodgy left knee"]
- [TIME PER BREAK — e.g. "3 minutes max"]

Before building, map my listed aches to the usual desk-posture suspects — sustained neck flexion, rounded shoulders, hips parked at 90 degrees, unblinking screen stare — one line each, framed as common associations, not diagnosis, so every movement in the routine earns its slot against a named ache.

Do the following:
1. Build the core routine to fit [TIME PER BREAK]: 4-6 movements, each with plain step-by-step form cues (no gym jargon), the count or duration, which of MY aches it targets, and a workplace-dignity check for my stated space — swap anything too conspicuous for a subtler alternative.
2. Add the micro-moves menu: 3-4 things doable in 20 seconds without leaving the chair or the phone call — include an eye break if I mentioned eyes.
3. Set the schedule: when breaks fire across my described day, anchored to events that already happen (after each client call, when the kettle goes on) rather than willpower, plus one longer movement moment if my day allows a walk.
4. Give the form guardrails: stretch to mild tension never pain, no bouncing, keep breathing — with adaptations for my stated body notes.
5. Make it stick: a visible trigger (note on the monitor edge), a two-week check, and the rule for missed breaks (skip, never stack).

Format: Routine (numbered, with cues) — micro-moves — schedule — guardrails — sticking plan. Under 450 words.

Rules:
- General wellbeing movement only, adapted around my stated body notes; any current injury, persistent pain, numbness or tingling gets one plain line to see a GP or physio first — then keep the routine conservative.
- No equipment purchases; everything uses the desk, chair and wall.
- Plain Australian English.

Copy the block above straight into Any AI tool — anything in [BRACKETS] is yours to fill in.