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Hold Frame

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Intervals stay inside the microbreak window — roughly 30–90 sec breaks every 15–30 min — that research links to less discomfort. Worth remembering: moving and changing posture is what the evidence backs, more than any exact number.
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Scapular squeeze
Drop your shoulders down and back, then squeeze the blades together.
Strength target — upper back
0:30
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An in-between keeps the motion smooth. So does this.
Space pause / resume  ·  keep this open in a pinned tab — the countdown shows in the tab title
Install it as an app — runs full-screen and works offline.
Desktop (Chrome / Edge): click the install icon ⊕ in the address bar, or menu → Install Hold Frame.
iPhone / iPad (Safari): Share ↑ → Add to Home Screen.
Android (Chrome): menu ⋮ → Add to Home screen.