Stretchly + 31 stretch descriptions every 10 minutes for two mins

config.json

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        {
            "data": [
                "Not alone",
                "Do you find it hard to take a break alone? Try to do it with a co-worker. Aside from making it easier to stick to breaks, you will have a chance to get to know them better. Taking breaks together increases productivity."
            ],
            "enabled": false
        },
        {
            "data": [
                "Step away",
                "Do you ever notice how your brain can figure things out by itself? All it takes is to step away from the computer and take a break to think about something totally unrelated."
            ],
            "enabled": false
        },
        {
            "data": [
                "Microbreaks",
                "Rest is a key component in ensuring the performance of the musculoskeletal system. Frequent breaks can decrease the duration of a task and help lower the exposure to ergonomic injury risk."
            ],
            "enabled": false
        },
        {
            "data": [
                "Meditation",
                "Research studies suggest that mindfulness-based exercises help decrease anxiety, depression, stress, and pain, and help improve general health, mental health, and quality of life. Not sure how to start? There are numerous apps to help you out."
            ],
            "enabled": false
        },
        {
            "data": [
                "Blink",
                "Looking at screens for a long time causes you to blink less, thus exposing your eyes to the air. Blink rapidly for a few seconds to refresh the tear film and clear dust from the eye surface."
            ],
            "enabled": false
        },
        {
            "data": [
                "Ergonomics",
                "Improper height and angle of the keyboard, mouse, monitor or working surface can cause health problems. Take some time to read about desk ergonomics."
            ],
            "enabled": false
        },
        {
            "data": [
                "Move",
                "There are a lot of ways you can exercise within your office. Try marching in place or doing desk push-ups."
            ],
            "enabled": false
        },
        {
            "data": [
                "Change",
                "Do you have a stability ball or standing work desk? Consider replacing your desk chair with them for a while."
            ],
            "enabled": false
        },
        {
            "data": [
                "Notice",
                "Are you daydreaming or having trouble focusing? It is a sign that you need to take a break."
            ],
            "enabled": false
        },
        {
            "data": [
                "Tech",
                "How about taking a no-tech walk?"
            ],
            "enabled": false
        },
        {
            "data": [
                "Metabolism",
                "Emerging research shows that sitting for long periods of time contributes to risk of metabolic syndrome, heart attack and stroke risk and overall death risk, among others. Taking regular walking breaks can help your circulation, working to counteract some of those problems."
            ],
            "enabled": false
        },
        {
            "data": [
                "Active Meetings",
                "How about moving meetings from the conference room to the concourse? Walking not only burns calories but it may even foster a sense of collaboration."
            ],
            "enabled": false
        },
        {
            "data": [
                "Fruit",
                "Take your time and eat some fruit. Slowly. Notice the flavor, the texture, the freshness."
            ],
            "enabled": false
        },
        {
            "data": [
                "Bathrooms",
                "Walk to the farthest bathroom in the worksite facility when going to the restroom."
            ],
            "enabled": false
        },
        {
            "data": [
                "Coffee break",
                "Going on coffee break? Consider doing a 5-minute walk every time you go for one."
            ],
            "enabled": false
        },
        {
            "data": [
                "Colleagues",
                "Do not email or message office colleagues, walk to their desks to communicate with them."
            ],
            "enabled": false
        },
        {
            "data": [
                "Reach for the Sky, Sitting",
                "Sit with a straight back with both hands in lap. Lift one arm out to the side, then reach up and over your head. Spread fingers. Lower arm and repeat on other side."
            ],
            "enabled": true
        },
        {
            "data": [
                "Reach for the Sky, Standing",
                "Lift one arm out to the side, then reach up and over your head. Spread fingers. Lower arm and repeat on other side."
            ],
            "enabled": true
        },
        {
            "data": [
                "Shoulder Shrug",
                "Let your arms relax at your sides. Slowly lift your shoulders straight up, roll them back, then drop them down to the starting position. Repeat several times."
            ],
            "enabled": true
        },
        {
            "data": [
                "Standing Backbend",
                "With hands on hips, and feet shoulder width apart, slowly lean backwards, and hold for several seconds."
            ],
            "enabled": true
        },
        {
            "data": [
                "Finger Stretch",
                "With fingertips (but not palms) touching, lower your hands from chin level to chest level. Rotate fingers toward body."
            ],
            "enabled": true
        },
        {
            "data": [
                "Palm Press",
                "With palms touching, lower your hands from chin level to chest level."
            ],
            "enabled": true
        },
        {
            "data": [
                "Wingspread",
                "Sit up. With hands clasped behind head, move elbows backward and hold for a few seconds."
            ],
            "enabled": true
        },
        {
            "data": [
                "Leg & Ankle Extension",
                "Straighten leg out in front of you. Flex and point foot. Repeat with other leg."
            ],
            "enabled": true
        },
        {
            "data": [
                "Inverted Wrist Flexor Stretch",
                "With elbow bent and fingers pointing upward, apply mild pressure to fingers as you straighten your arm out in front of you. Switch sides."
            ],
            "enabled": true
        },
        {
            "data": [
                "Deep Breathing",
                "Breath in deeply through your nose with your mouth closed. Breath out slowly through your mouth."
            ],
            "enabled": true
        },
        {
            "data": [
                "Wrist Extensor",
                "With arm straight out in front of you and fingers pointing to the ground, apply mild presure on knuckles bending the wrist slightly further."
            ],
            "enabled": true
        },
        {
            "data": [
                "Hands Over Eyes",
                "Start with hands up. Cover eyes with palms. Hold for a count of 5, then return hands to starting position."
            ],
            "enabled": true
        },
        {
            "data": [
                "Calf Stretch",
                "Step forward on one foot keeping the other foot in place. Bend knee of forward foot and shift weight to it. Return to starting position. Repeat with other foot."
            ],
            "enabled": true
        },
        {
            "data": [
                "Hands Overhead",
                "Interlock fingers and extend over head. Lean to one side and then the other."
            ],
            "enabled": true
        },
        {
            "data": [
                "Extend & Flex Fingers",
                "Fully extend all fingers. Then curl them in at the first 2 joints. Repeat several times."
            ],
            "enabled": true
        },
        {
            "data": [
                "Temple Massage",
                "Place fingers on the temples. Apply light pressure and massage in a circular motion."
            ],
            "enabled": true
        },
        {
            "data": [
                "Chin Tuck",
                "Sit up, exhale, and place finger on chin. Relax your neck and move head back so chin tucks in."
            ],
            "enabled": true
        },
        {
            "data": [
                "Arms Overhead",
                "Raise arms overhead, touching palms together. Reach slightly upwards. Return to starting position."
            ],
            "enabled": true
        },
        {
            "data": [
                "Hands to Floor",
                "Sit towards the front of your seat. Lean forward and touch the floor. Gently inhale and arch your mid-back. Return to sitting position."
            ],
            "enabled": true
        },
        {
            "data": [
                "Elbow & Finger Extension",
                "Start with elbows bent, arms parallel to the floor, and fingers clenched. Straighten arms out in front of you, while spreading fingers and extending wrists. Repeat several times."
            ],
            "enabled": true
        },
        {
            "data": [
                "Mid Back Stretch",
                "With both arms straight out in front of you, pull one wrist away from yourself just a bit further. Arch your back slightly, and take a deep breath."
            ],
            "enabled": true
        },
        {
            "data": [
                "Focus On Infinity",
                "Slightly rotate head to left and look up at the furthest corner of the room. Hold the gaze for three seconds. Repeat to the right."
            ],
            "enabled": true
        },
        {
            "data": [
                "Hamstring Stretch",
                "Step forward on one foot. Raise the toe of the forward foot and bend forward at the waist. Return to starting position. Repeat with the other foot."
            ],
            "enabled": true
        },
        {
            "data": [
                "Forearm Shake",
                "With hands relaxed, hanging at your sides, rotate them clockwise and counterclockwise."
            ],
            "enabled": true
        },
        {
            "data": [
                "Wrist Flexor Stretch",
                "With one arm straight out in front of you, palm facing out and fingers pointing up, pull fingers with mild presure back towards your body. Switch sides."
            ],
            "enabled": true
        },
        {
            "data": [
                "Trunk Twist",
                "Place left hand on right leg. Twist torso to the right, looking over shoulder. Return to the center and repeat to the other side."
            ],
            "enabled": true
        },
        {
            "data": [
                "Neck Stretch",
                "Tuck left hand behind your back. Lean your neck away from your left shoulder. Switch sides."
            ],
            "enabled": true
        },
        {
            "data": [
                "Standing Arm Rotation",
                "With arms out to your sides, palms facing down, slowly rotate arms so palms face upwards. Arch your back slightly, and hold for a few seconds."
            ],
            "enabled": true
        },
        {
            "data": [
                "Thumbs Across Palms",
                "Open hands in front of you with palms facing forward. Move thumbs to touch opposite side of palms and hold. Return thumbs to open hands position."
            ],
            "enabled": true
        },
        {
            "data": [
                "Eyes Around the Clock",
                "Look up at 12 o'clock, down to 6 o'clock, then look right to 3 o'clock and left to 9. Then to 1 o'clock, 7 o'clock, 11 o'clock, and 5 o'clock."
            ],
            "enabled": true
        },
        {
            "data": [
                "Chest Stretch",
                "Stabilize your hand on a stationary object at shoulder height. Rotate your body away from that arm. Switch sides."
            ],
            "enabled": true
        }
    ],
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        {
            "data": "Go grab a glass of water.",
            "enabled": false
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        {
            "data": "Slowly look all the way left, then right.",
            "enabled": false
        },
        {
            "data": "Slowly look all the way up, then down.",
            "enabled": false
        },
        {
            "data": "Close your eyes and take few deep breaths.",
            "enabled": false
        },
        {
            "data": "Close your eyes and relax.",
            "enabled": false
        },
        {
            "data": "Stretch your legs.",
            "enabled": false
        },
        {
            "data": "Stretch your arms.",
            "enabled": false
        },
        {
            "data": "Is your sitting posture correct?",
            "enabled": false
        },
        {
            "data": "Slowly turn head to side and hold for 10 seconds.",
            "enabled": false
        },
        {
            "data": "Slowly tilt head to side and hold for 5-10 seconds.",
            "enabled": false
        },
        {
            "data": "Stand from your chair and stretch.",
            "enabled": false
        },
        {
            "data": "Refocus your eyes on an object at least 20 meters away.",
            "enabled": false
        },
        {
            "data": "Take a moment to think about something you appreciate.",
            "enabled": false
        },
        {
            "data": "Take a moment to smile at being alive.",
            "enabled": true
        }
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}

stretches_while_working.md

Stretchly

https://hovancik.net/stretchly/

1:Reach for the Sky, Sitting

• Sit upright in your chair
• Place hands on knees
• Relax shoulders
• Raise right hand high above your head
• Stretch and spread your fingers for a few seconds.
• Relax
• Raise left hand high above your head
• Stretch and spread your fingers for a few seconds.
• Relax

https://rsiguard.com/stretches/Stretch01.gif

2:Reach for the Sky, Standing

• Stand with your feet shoulder width apart
• Relax shoulders
• Raise right hand high above your head
• Stretch and spread your fingers for a few seconds.
• Relax
• Raise left hand high above your head
• Stretch and spread your fingers for a few seconds.
• Relax

https://rsiguard.com/stretches/Stretch02.gif

3:Shoulder Shrug

• Stand up
• Raise your shoulders up
• Roll your shoulders backwards slowly
• Relax
• Repeat 3 times

https://rsiguard.com/stretches/Stretch03.gif

4:Standing Backbend

• Stand up with your feet shoulder width apart
• Place your hands on your hips
• Lean back and look upwards for 10 seconds

https://rsiguard.com/stretches/Stretch04.gif

5:Finger Stretch

• Place your hands together with your fingers spread out
• Lower your hands to chest level
• Rotate your fingers inward and stretch for 10 seconds

https://rsiguard.com/stretches/Stretch05.gif

6:Palm Press

7:Wingspread 8:Leg & Ankle Extension

9:Inverted Wrist Flexor Stretch 10:Deep Breathing 11:Wrist Extensor 12:Hands Over Eyes

13:Calf Stretch 14:Hands Overhead 15:Extend & Flex Fingers 16:Temple Massage

17:Chin Tuck 18:Arms Overhead 19:Hands to Floor 20:Elbow & Finger Extension

21:Mid Back Stretch 22:Focus On Infinity 23:Hamstring Stretch 24:Forearm Shake

25:Wrist Flexor Stretch 26:Trunk Twist 27:Neck Stretch 28:Standing Arm Rotation

29:Thumbs Across Palms 30:Eyes Around the Clock 31:Chest Stretch