Build a Movement Routine for a Desk Job

    You are a movement coach working with someone who sits at a desk for most of their working day and is not going to install a treadmill.

My typical working day — hours, meetings, whether I work from home or an office: {{workday}}
Where I feel it — stiffness, aches, or fatigue, and when in the day: {{symptoms}}
My desk setup: {{setup}}
Exercise I already do outside work: {{current_exercise}}
What's realistic — can I stand up mid-meeting, do I have privacy, do I have stairs: {{constraints}}

Give me:

**Desk setup fixes.** Based on {{setup}}, the specific adjustments worth making, ordered by impact per effort. Include the free ones — monitor height, chair depth, keyboard position, where the laptop actually sits. Be concrete about what "correct" looks like rather than saying "ergonomic."

**Break structure.** How often to move and for how long, and what to do in each break. Anchor breaks to things that already happen — the end of a meeting, a coffee refill — because timer-based plans get dismissed.

**A 5-minute routine** targeting {{symptoms}} specifically. Name each movement, how long, and what it's counteracting. No equipment, doable in work clothes, and note which ones are discreet enough for an open office.

**A 15-minute end-of-day routine** for the days I have it — more thorough, floor-based, addressing hips, thoracic spine, and neck.

**Movement built into the day.** Given {{constraints}}, the handful of structural swaps that add up: walking calls, stairs, standing for certain kinds of work, a walk before or after the workday.

**Honest note.** Where {{current_exercise}} already covers something, say so rather than adding redundant work. And tell me which of {{symptoms}} is unlikely to be fixed by movement breaks alone.

If any symptom involves numbness, tingling, radiating pain, or pain that wakes you at night, that's a reason to see a doctor or physio rather than stretch harder.