How often should I stretch while studying or working?

A short break every 30 to 60 minutes is a good rule. Even one or two minutes of moving helps your neck, back and eyes, and it also helps you concentrate when you return.

Do I need any equipment or space?

No. Every move can be done sitting at a desk or standing next to it. Wear whatever you are comfortable in.

What is the 20-20-20 rule?

Every 20 minutes, look at something about 20 feet (6 metres) away for at least 20 seconds. It rests the muscles inside your eyes and reduces strain from screens.

Is stretching safe for everyone?

Stretches should feel like gentle tension, never pain. Stop if something hurts. If you have an injury or a medical condition, ask a doctor or physiotherapist first. This tool is general wellness information, not medical advice.

Can I use it with the Pomodoro timer?

Yes. Many people use the short break after a focus session to do a one-minute routine. Open the Pomodoro Timer in another tab and switch between them.

Is anything stored or uploaded?

Only the number of breaks you finish each day is saved, in your browser on this device. Nothing is uploaded.

Does it work in fullscreen?

Yes. Press Fullscreen to get large text and a big timer, which is handy on a tablet or a second screen.

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Guided Stretch Break

Loosen up after long sessions with timed, step-by-step stretches for your neck, shoulders, wrists and eyes.

Quick Answer

Guided Stretch Break lets you: Loosen up after long sessions with timed, step-by-step stretches for your neck, shoulders, wrists and eyes. To start, pick Desk reset for a full loosen-up, Neck & shoulders, Wrists & hands, or Eye rest 20-20-20.

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How to use this tool

1
Choose a routine
Pick Desk reset for a full loosen-up, Neck & shoulders, Wrists & hands, or Eye rest 20-20-20.
2
Follow each step
The screen shows the move, a short instruction and a countdown ring. A soft chime tells you when to change.
3
Pause or skip
Use Pause if you need a moment, or the arrows to go back or ahead.
4
Make it a habit
Each finished routine adds to today's break count. Try one after every two Pomodoro sessions.

Frequently Asked Questions

Breathing Exercise

Follow the circle to breathe in, hold and out in a steady rhythm — to calm down, reset your focus or wind down for sleep.

Pomodoro Timer

Stay focused with timed work sessions and short breaks — with a fullscreen focus mode, daily stats and a chime, all in your browser.

Guided Stretch Break

How to use this tool

Choose a routine

Follow each step

Pause or skip

Make it a habit

Frequently Asked Questions

How often should I stretch while studying or working?

Do I need any equipment or space?

What is the 20-20-20 rule?

Is stretching safe for everyone?

Can I use it with the Pomodoro timer?

Is anything stored or uploaded?

Does it work in fullscreen?

Related Tools

Breathing Exercise

Pomodoro Timer

Guided Stretch Break

How to use this tool

Choose a routine

Follow each step

Pause or skip

Make it a habit

Frequently Asked Questions

How often should I stretch while studying or working?

Do I need any equipment or space?

What is the 20-20-20 rule?

Is stretching safe for everyone?

Can I use it with the Pomodoro timer?

Is anything stored or uploaded?

Does it work in fullscreen?

Related Tools

Breathing Exercise

Pomodoro Timer