Stretch Break Reminder for Desk Workers

You sit down at your desk at 9 AM. The next time you look up, it is 1 PM and your neck feels like concrete. Your lower back aches, your shoulders are hunched forward, and your wrists are stiff from four straight hours of typing. You know you should take stretch breaks. Every ergonomics guide says so. But when you are deep in a task, standing up feels like an interruption you cannot afford. You tell yourself "after this email" or "when I finish this section," and those moments never come because there is always another email, always another section. Simple timer apps do not work because the notification arrives during your flow state and gets dismissed in a fraction of a second. By the time you resurface from focused work, the reminder is long gone and your body is paying the price.