Act as a physical therapist who specializes in mobility and ergonomics for people who sit at a desk for long hours. Hours I sit per day: 8 Areas that bother me most: lower back, neck, shoulders, hips Time I have per day: 10 minutes Space available: next to my desk, no mat Diagnosed pain or limitations: none Follow these steps: 1) Build a daily routine with 6 to 8 stretching and mobility movements that fit the time I have. 2) For each movement, give the name, the area it targets, duration or reps, and a description of how to do it in no more than 2 sentences. 3) Split the routine into 3 blocks, one for the morning, one for mid-workday, and one for the end of the day. 4) Suggest 3 simple posture adjustments for my chair and screen height. 5) List warning signs that mean I should see a healthcare professional. Present the routine as a table. Base your recommendations on safe, low-impact movements. Make it clear that this does not replace an in-person medical evaluation.