Stretching routine for desk workers

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I sit at a desk [HOURS] hours a day and my [NECK / BACK / HIPS] feel tight. Give me a 10-minute daily stretching routine I can do in office clothes. Each stretch: name, how to do it in 2 lines, how long to hold. Add 3 micro-breaks to do every hour.

Works in the free versions of ChatGPT, Claude, Gemini and Copilot. Never paste passwords or account numbers.