Each stretch or exercise is done continuously for the listed duration, with a brief rest in-between.
Almost entirely as a result of my type of work and lifestyle, I was diagnosed with an impinged shoulder, distress to both wrists, and an impacted spine. I underwent physical therapy successfully, but it was long and hard, and I'm far from done: I'll be doing therapeutic and repairative exercises for the rest of my life.
Though _I am not a doctor_, this is a collection of my therapist's most-recommended exercises for maintenance, collected and scripted to make it easier to do as a matter of habit. If I'm the only one that uses this tool, that's just fine with me. I have a hunch, though, that others could benefit from these effective exercises to help reverse the potential for injury working at a desk all day causes.
If you work in an office, motion is built into your routine: walking to a meeting, walking for lunch, you-name-it. As a remote worker you lose some of that natural motion, and have to artificially add it back in.
This tool helps you move.
Check out the source! The most interesting part is probably the speech, so I'll let you in on a secret: your browser has a text-to-speech engine in it.
The announcements use the Web Speech API (SpeechSynthesis & Co.) to control the speech synthesizers that come with modern operating systems for accessbility. To that end, if you want to change what voice is used, go to your Accessibility settings and change it there, reload this page, and the new voice should be used.
Again, _I am not a doctor_. This page should not be used to treat or cure any condition. Please see a real doctor if you find you have neck, back, or shoulder pain—proper treatment is crucial.