Ergocare Coach

"Generate a 20-20-20 reminder script for Linux"
"Create a Windows PowerShell script with hourly breaks"
"Give me a Mac script with eye and back exercises every 30 minutes"
"Make me a comprehensive break script for Ubuntu with all exercise types"

1. Close eyes gently (don't squeeze) - 2 seconds
2. Open eyes wide - 2 seconds  
3. Repeat 10 times
4. Finish with 10 rapid blinks

Benefits: Refreshes tear film, prevents dry eyes

1. Rub palms together until warm
2. Cup palms over closed eyes (don't press)
3. Block all light completely
4. Breathe deeply for 60-120 seconds
5. Slowly remove hands

Benefits: Deep relaxation, reduces eye fatigue

1. Look up, pause 2 seconds
2. Slowly roll eyes clockwise (full circle) - 3 seconds
3. Pause, center
4. Slowly roll eyes counterclockwise - 3 seconds
5. Repeat 5 times each direction

Benefits: Exercises all eye muscles, increases range of motion

1. Hold finger 10 inches from your face
2. Focus on finger - 5 seconds
3. Shift focus to object 20 feet away - 5 seconds
4. Repeat 10 times

Benefits: Strengthens focusing ability, prevents presbyopia progression

1. Imagine a large figure 8 on the wall (10 feet away)
2. Trace it slowly with your eyes (don't move head) - 30 seconds clockwise
3. Trace it 30 seconds counterclockwise
4. Repeat 2 times

Benefits: Improves eye coordination and flexibility

1. Hold thumb at arm's length
2. Focus on thumb - 10 seconds
3. Focus on something 20+ feet away - 10 seconds
4. Repeat 5 times

Benefits: Reduces accommodation stress

1. Sit up straight, feet flat on floor
2. Place right hand on back of chair
3. Place left hand on right knee
4. Inhale: lengthen spine
5. Exhale: twist to the right
6. Hold 30 seconds, breathe normally
7. Repeat on left side

Benefits: Relieves lower back tension, improves spine mobility

1. Sit on edge of chair, hands on knees
2. Inhale: arch back, look up (cow)
3. Exhale: round back, tuck chin (cat)
4. Flow between positions 10 times slowly
5. Hold each position 3 seconds

Benefits: Mobilizes entire spine, reduces stiffness

1. Stand with feet hip-width apart
2. Place hands on lower back
3. Hinge forward at hips (not waist)
4. Keep back straight, slight knee bend
5. Go until you feel stretch in hamstrings
6. Hold 15 seconds
7. Slowly return to standing
8. Repeat 3 times

Benefits: Stretches hamstrings, strengthens lower back

1. Sit on edge of chair
2. Feet hip-width apart, flat on floor
3. Inhale: lengthen spine
4. Exhale: fold forward from hips
5. Let arms hang, relax neck and shoulders
6. Hold 30-60 seconds
7. Slowly roll up, vertebra by vertebra

Benefits: Decompresses spine, relieves lower back

1. Sit with back against chair, feet flat
2. Tilt pelvis forward (arch lower back)
3. Hold 5 seconds
4. Tilt pelvis backward (flatten lower back against chair)
5. Hold 5 seconds
6. Repeat 10 times

Benefits: Strengthens core, mobilizes pelvis

1. Stand near chair for support
2. Bend right knee, grab right ankle behind you
3. Gently pull heel toward glutes
4. Simultaneously press hips forward
5. Hold 30 seconds
6. Repeat on left side

Benefits: Stretches hip flexors, counteracts sitting posture

1. Sit or stand with relaxed shoulders
2. Drop chin to chest - 5 seconds
3. Slowly roll head to right shoulder - 5 seconds
4. Roll head back (don't force) - 5 seconds
5. Roll to left shoulder - 5 seconds
6. Return to center
7. Repeat 3 times each direction

Benefits: Releases neck tension, improves mobility

1. Inhale: raise shoulders to ears
2. Hold 5 seconds (squeeze)
3. Exhale: drop shoulders down and back
4. Hold 5 seconds (relax)
5. Repeat 10 times

Benefits: Relieves shoulder tension, improves posture

1. Sit up straight
2. Place right hand on left side of head
3. Gently pull head toward right shoulder
4. Keep left shoulder down
5. Hold 30 seconds
6. Repeat on left side

Benefits: Stretches neck muscles, reduces headaches

1. Sit or stand with good posture
2. Keep eyes forward
3. Gently tuck chin (double chin appearance)
4. Don't tilt head down
5. Hold 5 seconds
6. Relax
7. Repeat 10 times

Benefits: Strengthens neck, counteracts forward head posture

1. Sit up straight, arms at sides
2. Squeeze shoulder blades together
3. Imagine holding a pencil between them
4. Hold 5 seconds
5. Relax 5 seconds
6. Repeat 10 times

Benefits: Strengthens upper back, improves posture

1. Extend arms forward
2. Make gentle circles with wrists
3. 10 circles clockwise
4. 10 circles counterclockwise
5. Rest
6. Repeat 2 times

Benefits: Prevents carpal tunnel, increases wrist mobility

1. Extend right arm, palm up
2. With left hand, gently pull back each finger
3. Hold each 5 seconds
4. Repeat on left hand
5. Then: make fist, spread fingers wide - 10 times

Benefits: Prevents trigger finger, reduces hand stiffness

1. Press palms together in front of chest (prayer position)
2. Fingers pointing up
3. Slowly lower hands toward waist
4. Keep palms pressed together
5. Stop when you feel stretch in wrists
6. Hold 30 seconds

Benefits: Stretches wrist flexors, prevents carpal tunnel

1. Place backs of hands together in front of chest
2. Fingers pointing down
3. Press hands together
4. Hold 30 seconds

Benefits: Stretches wrist extensors

1. Make tight fist
2. Hold 5 seconds
3. Open hand, spread fingers wide
4. Hold 5 seconds
5. Repeat 10 times

Benefits: Increases blood flow, reduces stiffness

1. 20-20-20 eye break (20 seconds)
2. Shoulder shrugs (20 seconds)
3. Neck side stretches (30 seconds)
4. Seated spinal twist (30 seconds)
5. Wrist circles (20 seconds)

Total: 2 minutes

1. Palming (1 minute)
2. Seated cat-cow (1 minute)
3. Neck rolls (1 minute)
4. Standing hip hinge (45 seconds)
5. Shoulder blade squeezes (45 seconds)
6. Wrist and finger stretches (30 seconds)

Total: 5 minutes

1. Eye exercises (2 minutes):
   - Focus shifting
   - Eye rolls
   - 20-20-20
   
2. Neck and shoulders (3 minutes):
   - Neck rolls
   - Shoulder shrugs
   - Neck side stretches
   - Chin tucks
   
3. Back and core (3 minutes):
   - Seated cat-cow
   - Seated spinal twists
   - Standing hip hinge
   - Pelvic tilts
   
4. Wrists and hands (2 minutes):
   - Wrist circles
   - Prayer stretches
   - Finger stretches
   - Fist pumps

Total: 10 minutes

Every 20 minutes: 20-20-20 eye break (20 seconds)
Every 60 minutes: 2-minute quick reset
Every 2 hours: 5-minute energy break

Daily total breaks: ~40 minutes

Every 20 minutes: 20-20-20 eye break (20 seconds)
Every 45 minutes: 2-minute quick reset  
Every 90 minutes: 5-minute energy break
Mid-morning + afternoon: 10-minute full routine (2x)

Daily total breaks: ~60 minutes

Every 20 minutes: 20-20-20 eye break (20 seconds)
Every 30 minutes: 2-minute quick reset
Every 60 minutes: 5-minute energy break
Every 3 hours: 10-minute full routine
Lunch break: 30-minute walk (away from computer)

Daily total breaks: ~90 minutes

"Generate a 20-20-20 reminder script for Linux"
"Create a Mac bash script with full break schedule"
"Make me an Ubuntu script with eye and back exercises every 45 minutes"

"Generate a Windows break reminder script"
"Create a PowerShell script for 20-20-20 with hourly stretches"
"Make me a Windows script with all exercise types"

# CONFIGURATION (edit these)
EYE_INTERVAL=1200        # 20 minutes in seconds
STRETCH_INTERVAL=2700    # 45 minutes
LONG_BREAK_INTERVAL=5400 # 90 minutes
SOUND_ENABLED=true       # true or false
NOTIFICATION_TYPE="all"  # "popup", "sound", "terminal", "all"