Slowly tilt your head to one side until you feel the stretch on the opposite side. Hold 30 sec, then switch. Then: lower your chin toward your chest and hold for 30 sec – stretches the trapezius, which is under constant tension from the forward head position. Note: at a screen, the head typically shifts 2–5 cm forward, creating up to 20 kg of extra force on the cervical spine.

Let arms hang loosely. Roll shoulders forward-up-back-down in a large, slow circle. Key: emphasize the backward movement (activates rhomboids and middle trapezius). 10 rolls backward, then 10 forward. Finish: pull both shoulders up toward your ears, hold briefly, then let them drop completely (shoulder drop).

Stand upright, clasp hands behind your back. Press arms downward, open your chest, draw shoulder blades together, look slightly upward. Hold for 3–4 deep breaths. Alternative: stand in a doorway, place forearms on the frame, gently lean your torso forward (doorway stretch). Stretches the shortened pectoralis minor.

Extend both arms in front. Rotate wrists in both directions for 30 sec each. Then: hold one hand up, fingers spread, palm facing away – gently pull fingers back with the other hand. Hold 20 sec, switch sides. Finish: gently flex wrists downward and hold. Regular mobility work helps prevent carpal tunnel syndrome.

Close your eyes completely for 30 seconds. Then look into the distance for 90 seconds – ideally at an object at least 6 meters away (out a window works great). Blink deliberately and frequently throughout. Finish: gently massage your temples and the area around your eyes. Reduces digital eye fatigue caused by constant near-focus.