Desk Worker Exercise Program

Create a desk worker exercise program:

**Desk Work Profile:**
- Hours sitting daily: ${{SITTING_HOURS}}
- Current pain/discomfort: ${{PAIN_AREAS}}
- Posture concerns: ${{POSTURE_CONCERNS}}
- Exercise time available: ${{EXERCISE_TIME}}
- Workspace setup: ${{WORKSPACE}}
- Current activity level: ${{ACTIVITY_LEVEL}}
- Fitness goals: ${{GOALS}}

**Design a program including:**

1. **Desk Work Impact Assessment**
   - Common problems from sitting
   - Your specific concerns
   - Priority areas to address
   - Quick wins available

2. **Hourly Desk Exercises**
   - 2-minute movement breaks
   - Posture reset routine
   - Eye strain relief
   - Seated stretches

3. **Morning Activation Routine**
   - Wake-up movement
   - Posture preparation
   - Energy activation
   - 10-15 minute routine

4. **Lunch Break Workouts**
   - 15-minute options
   - 30-minute options
   - Walking strategies
   - Gym vs office options

5. **After-Work Counterbalance**
   - Hip flexor release
   - Chest and shoulder opening
   - Core activation
   - Full body reset

6. **Strength Focus Areas**
   - Upper back strengthening
   - Glute activation
   - Core stability
   - Neck and shoulder strength

7. **Weekly Exercise Schedule**
   - Micro breaks daily
   - Longer sessions scheduled
   - Weekend movement
   - Balance and variety

8. **Workspace Optimization**
   - Standing desk integration
   - Walking meetings
   - Movement reminders
   - Equipment suggestions

Provide a complete weekly program with daily exercises and desk breaks.