Stretch Reminder — Office Break & Posture

About

Stretch Reminder helps you take short, structured breaks while working at a computer — protecting your neck, shoulders, lower back, and eyes from the cumulative damage of long sitting sessions.

🎯 WHAT IT DOES

Every 45-60 minutes (you choose), the extension opens a focused break tab with 2-3 carefully selected exercises for one body zone. A countdown timer guides your pause, and a celebration screen with a short jingle rewards you when you finish.

💪 EVIDENCE-BASED EXERCISES

All exercises come from authoritative medical sources:
- American Academy of Orthopaedic Surgeons (AAOS) — for neck and cervical health
- NHS UK — for shoulder impingement and rotator cuff
- Cleveland Clinic — for "tech neck" and posture
- American Optometric Association — for the 20-20-20 rule and digital eye strain
- Harvard Health — for sitting-related back pain

Specifically designed to be safe for people with pinched nerve symptoms or shoulder impingement. We deliberately exclude exercises that AAOS warns against (full head rotations, ceiling-look stretches, aggressive shoulder external rotation under load).

🧘 FEATURES

✓ 4 body zones: Neck, Shoulders & Upper Back, Lower Back, Eyes + General Activity
✓ 5 exercise variations per zone (20 total) — randomly rotated, never boring
✓ 2-3 exercises per break (research shows people skip larger sets)
✓ "Replace exercise" button if a specific one doesn't fit you that moment
✓ Adjustable timing: 10-120 min work / 1-15 min break
✓ Auto-schedule: extension turns itself on and off based on your work hours
✓ Idle detection: doesn't bug you when you're already away from screen
✓ Snooze 10 min for important meetings
✓ Background operation: alerts fire even when the extension tab is closed
✓ Weekly report with charts, completion rate, zone breakdown, CSV export
✓ Gamification: levels, streaks, daily counter (no leaderboards, no social pressure)
✓ 65+ motivational memes (PM, marketing, finance humor)
✓ Custom memes folder: add your own GIFs and images
✓ Sound: ambient beep + victory jingle (4 variations) — toggle off if you prefer silence
✓ YouTube "watch demo" link for every exercise
✓ Full bilingual support: English and Ukrainian (toggle in the popup)

🔒 PRIVACY

100% local. No analytics, no tracking, no remote servers. All your data stays on your computer. Open source.

⚠️ DISCLAIMER

This extension is not medical advice. It provides general wellness reminders based on public recommendations. If you have any musculoskeletal pain, injury, or condition — especially symptoms like radiating pain, numbness, or tingling in your arms — consult a healthcare professional before performing any exercises.

🛍 ABOUT

Built by Ilona — a marketer who got tired of "tech neck" and decided to fix it. Visit my Etsy shop: https://www.etsy.com/shop/MyKidsBookPersona