Works with Claude, ChatGPT, Gemini, or your own local model: paste this prompt and your AI will co-facilitate this exercise with you.

Help me prepare and run the exercise below. First ask for my participant count, time, setting, access needs and intended result. Check these against the stated limits. Use the supplied rules and materials. Explain any proposed changes before using them, and label them as adaptations. Do not invent source claims or require personal disclosure. Give me one step at a time when I say start. I manage the people, physical activity and clock; do not claim to observe the room. Ask me what happened before choosing a next step.

Reference revision: 93837ae29b71684cec89e128abe86e5d16b84ad17c7da148bb985598e8baa447

# Office Stretching

Participants perform a brief, guided sequence of seated or standing desk stretches in pairs or independently to relieve physical stiffness during long meetings.

**Time:** 5 minutes. Source specifies under 5 minutes; structured here as a concise 5-minute protocol.
**People:** 4 to 24. Pairs facing each other or individual stations at desks

## Choose this exercise

**Purpose:** Provide a structured physical break that releases muscular tension and resets focus without leaving the workspace.
**Use it when:** Use during long seated workshops, transitional breaks, or when room energy drops after extended screen work.
**Skip it when:** Skip if participants have expressed privacy concerns about movement, if space is dangerously constrained, or if the group needs a cognitive or bio break instead.

## Materials and tools

- Timer or stopwatch
- Optional reference sheet showing standard chair-friendly stretches

## Before participants arrive

1. Ensure participants have enough clearance around their chairs to extend their arms without hitting furniture or neighbors.

## Say this to open

We have been sitting for a while. We will take four minutes for gentle, optional stretches. Stand up or remain comfortably seated. Pair up with someone nearby if you like, or follow along from your space. Move only within your comfortable range of motion.

## How to run it

### 1. Set up and opt in (1 minutes)

Explain the boundary rules: all movement is optional, seated versions are supported, and no one should push into pain. Invite participants to pair up with a neighbor or remain solo at their desk.

### 2. Upper body releases (1 minutes)

Guide 20 seconds of shoulder rolls backwards, 20 seconds of gentle neck tilts from side to side, and 20 seconds of an overhead arm stretch with fingers interlaced or palms facing inward.

### 3. Torso and wrist resets (2 minutes)

Guide 30 seconds of gentle seated or standing torso twists, placing hands on the hips or armrest. Follow with 30 seconds of wrist rolls and gentle forearm stretches (palms up, gently pressing fingers back). Repeat on both sides.

### 4. Brief reflection (1 minutes)

Call the room back to attention. Ask 1 or 2 quick volunteers to share one routine they use during long work days to stay physically refreshed.


## Debrief questions

- What other small movements help you reset when you sit for long hours?
- How can we build brief physical movement into our meeting agendas going forward?

**Finished output:** Completion of a low-impact physical reset sequence by participating group members.

## Remote

Run via video call with cameras optional. Facilitator models each stretch on camera and calls out verbal cues so people can follow along without looking at the screen.

## Hybrid

Facilitator demonstrates from the front of the room where the webcam captures them. In-person participants stretch at their desks while remote attendees do the same at home; pair work can be done in remote breakout duos or omitted in favor of solo follow-along.

## Access and participation choices

- Every stretch includes an entirely seated option requiring no balance or standing.
- Participants may freely pass, turn off their video, or simply rest quietly without providing medical justification.

## If the session gets stuck

**Someone has limited mobility or injury and feels self-conscious.**

Frame all movements as self-selected prompts where resting, breathing slowly, or adjusting posture are complete and equal ways to participate.

**Participants feel awkward facing each other in pairs.**

Make the partner aspect optional. Allow people to face forward toward the facilitator or look wherever they feel most comfortable.


## Terms used here

- Micro-stretch: A brief movement lasting 15 to 30 seconds designed to relieve static posture.

## Sources and adaptation

Observed in Relationship Makers Handbook, page 279, which references stretching routines for office workers and names Corey Beasley as an external video reference.

Retained the core mechanic of brief (<5 min) guided office-appropriate stretches from Relationship Makers Handbook. Replaced the external YouTube dependence with a direct, runnable facilitator-led movement sequence covering neck, shoulders, wrists, and torso. Made partner pairing optional to respect personal boundaries.

Current run sheet: https://unitedwetransform.com/exercises/office-stretching/