3DVR wellness studio

Guided Stretching Flow

A desk-friendly routine that releases computer tension without leaving your chair and keeps the breath pacing in sync with gentle music and looping animation cues.
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Standing decompression

Ready to begin

Looped guidance & breath cues

Hit start whenever your shoulders round or your wrists feel heavy. The loop cycles through standing and seated movements, while synchronized audio and the glowing pulse keep each inhale and exhale even. Let it run beside your monitor for a gentle twelve-minute reset.

Standing decompression

Standing 3 min Breath: 4 in / 6 out

Stack tall, roll your shoulders back, and sweep your arms overhead before dropping elbows to open the chest. Match the glowing circle: inhale on the rise, exhale as you soften.

Stretch routine overview

Repeat the full loop once or twice every couple of hours you spend at the computer. Each sequence mixes standing and seated options so you can stay close to your desk and still unwind wrists, neck, and hips.

  1. Phase 1 • 3 minutes

    Standing decompression

    Rise out of your chair and plant feet hip-width. Stack ears over shoulders, roll the shoulders back, and trace big arm circles. Alternate side bends with fingertips sliding down the outer leg to lengthen the side body.

  2. Phase 2 • 4 minutes

    Desk-supported mobility

    Keep standing. Place palms on the desk, hinge at the hips for a supported half fold to lengthen the spine. Flow into alternating calf pumps and gentle wrist stretches against the desk edge to reset keyboard fatigue.

  3. Phase 3 • 5 minutes

    Seated relief

    Return to your chair. Cross one ankle over the opposite thigh for a seated figure four, then switch. Slide to the edge of the seat for gentle hip circles, finishing with wrist flossing and light fist pumps to boost circulation.

Honor your comfort range

If a movement pinches wrists or shoulders, dial the range back or switch to light pendulum swings. Small, breath-led motions loosen fascia without needing deep bends.

Anchor to screen breaks

Set a desktop reminder every 60 to 90 minutes. Stand, let the loop run once, sip water, and glance into the distance to relax eye muscles before diving back in.

Ease back into focus

After the final seated release, stay upright for two more slow breaths or segue into the breathing room to lock in the calm before typing resumes.