Desk Worker Fitness Fix

Create a fitness plan to counteract my desk job lifestyle:

**My Situation:**
- Hours sitting per day: [HOURS]
- Current pain points: [AREAS - e.g., lower back, neck, hip tightness]
- Posture concerns: [CONCERNS]
- Standing desk available: [YES/NO]

**My Schedule:**
- Work hours: [HOURS]
- Breaks available: [FREQUENCY/DURATION]
- Time for exercise outside work: [MINUTES/DAY]
- Days for dedicated workouts: [DAYS/WEEK]

Please provide:

1. **Workday Movement Protocol**
   - Micro-breaks every [X] minutes (1-2 minute routines)
   - Desk stretches I can do without leaving my chair
   - Standing/walking strategies

2. **Morning Mobility Routine** (10-15 minutes)
   - Combat overnight stiffness
   - Prepare body for sitting

3. **Post-Work Reset Routine** (15-20 minutes)
   - Undo daily sitting damage
   - Decompress spine

4. **Strength Program** for desk workers
   - Exercises to strengthen weak postural muscles
   - Counteract muscle imbalances from sitting

5. **Workstation Setup Tips** for better posture

6. **Red Flags** - when to see a professional

7. **Progress Markers** - how to know it's working