Plan gentle mobility for a stiff neck or back from sitting

Suggest gentle mobility for desk stiffness.

Where I feel stiff: [neck / upper back / lower back]
When: [mornings, after screen time]
Red flags I've noticed: [numbness, leg weakness, after a fall — or none]
Time available: [minutes]

Ask me up to 3 short questions first if anything important is missing. Wait for my answers.

Then:
1. A short gentle sequence with breathing.
2. Stop rules (sharp pain, tingling, dizziness → stop).
3. When to contact GP, 111 or 999 instead of stretching.
4. Desk habit tweaks that aren't medical treatment.
5. NHS posture/activity pages pointer for general reading.

If I've described red flags, tell me to seek medical help rather than stretch. Only use what I've told you, leave blanks for anything I haven't given, and don't invent diagnoses, doses, calorie targets or treatment plans. This is help with preparation, planning and wording, not medical, diet or treatment advice; check the NHS website, speak to a pharmacist, or contact NHS 111; call 999 if it feels like an emergency. UK English.

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