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About this tool
Build a timed seated stretch routine for neck, shoulders, wrists, spine, hips and eyes that fits your desk break.
This builder assembles a seated stretch routine that fits the exact number of minutes you have, drawing from eighteen chair-based positions for the neck, shoulders and chest, wrists, spine, hips and eyes. Holds sit in the 20-30 second static stretch range recommended for adults, and the eye break follows the 20-20-20 rule — every 20 minutes, look about 20 feet away for 20 seconds. Nothing requires a mat, floor space or changing clothes.
Open Chair Yoga Desk Routine on AltFTool — it loads instantly in your browser.
Add your input to the workspace.
Adjust the options until the result looks right.
Copy or download the output and put it to work.
The routine is built to your break length, including the seconds spent changing position.
Choose neck, shoulders, wrists, spine, hips, eyes or breath and only those positions are used.
A built-in timer names the current position, the cue and the seconds left.
For general flexibility in adults, static stretches are usually held for 10 to 30 seconds, repeated two to four times, on most days of the week. Holds beyond about 60 seconds add little for most people, which is why this builder caps a single hold at twice its base length.
Every 20 minutes, look at something about 20 feet (6 metres) away for at least 20 seconds. It gives the focusing muscles of the eye a break from close work and is the most commonly given practical measure for digital eye strain, alongside blinking fully and keeping the screen slightly below eye level.
Regular movement breaks reduce the sustained low-level muscle load that builds up in the neck, shoulders and forearms during static desk work, and short frequent breaks tend to help more than one long one. Chair stretching does not fix a badly set-up workstation, so adjust chair height, screen height and keyboard position as well.
Gentle range-of-motion work is often fine, but anything that produces tingling, numbness or pain running down an arm or leg should be stopped and assessed. If you have a disc problem, recent surgery, osteoporosis or dizziness on head movement, get a physiotherapist or doctor to review the positions before you use them regularly.