10-minute stretching routine for desk workers
This prompt builds a short stretching and mobility routine for people who sit all day, focused on the areas where you feel stiff. Each move comes with hold times and simple steps, plus signs that mean you should stop and see a professional.
Create a 10-minute stretching and mobility routine for someone who sits at a desk all day. Where I feel stiff: [e.g. neck, lower back, hips] Where I can do it: [e.g. at my desk / on a mat at home] Any pain or injuries: [DETAILS OR NONE] List each move with how long to hold it, simple step-by-step instructions and what I should feel. Add three one-minute moves I can do between meetings. Keep every move gentle, and tell me which signs mean I should stop and see a doctor or physiotherapist.
Set a reminder to stand up every hour. Short breaks through the day help more than one long stretch.
From copy to answer in four steps
- 1
Open ChatGPT and start a new chat.
- 2
Paste the prompt.
- 3
Replace each [BRACKETED] field with your real details and paste in your own text where asked.
- 4
Reply with follow-ups such as "make it shorter" or "make it sound more like me".
About this prompt
Which AI tools work with this prompt?
It is written for ChatGPT, Gemini and Claude. Paste it into your preferred tool and adjust the wording if the result is off.
What do I need to fill in?
Replace the field before you send it: DETAILS OR NONE. Each field shows an example in the prompt.
Should I paste private information into the prompt?
Only what the task needs. Remove names, contact details and other sensitive data before pasting a resume or document into any AI tool.
