Overview The pattern How to use Daily Resets Release Mobilize Stretch the Tight Wake the Weak Desk breaks

Desk-break micro-mobility

Optional bonus from your two Активное долголетие chair routines — 30-second openers to scatter through a sitting day. No mat, no floor.

Hands laced behind head, elbows wide & back

Self-hug — open between the shoulder blades

Cactus arms — squeeze shoulder blades

Arms wide at shoulder height

Overhead reach

Cross-body posterior-shoulder reach

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Source references

Moore, T. — Upper and Lower Crossed Syndromes (LMU-DCOM) — the lower-body stretches & strengthening, chin tuck, lower-trap & serratus work, and the kyphotic-lordotic diagram.
Clearbrook Chiropractic — Postural Correction for Neck and Back — Blackburns, wall angels, cable rows, upper-body stretches, UCS diagram.
Movement for Life Physiotherapy — low-impact UCS program — shoulder circles, thoracic rotations, scapula setting, deep-neck-flexor lift, pec & rhomboid stretches.
Curtis Health — Fix Rounded Shoulders — banded pull-apart.
NMIC ТПМ (Драпкина) — «Холка минус» & «Антихолка» — the desk-break chair openers.
PostureDirect — forward-head, rounded-shoulder & anterior-pelvic-tilt guides — the self-release (SMR) layer, SCM stretch, scapula posterior tilt, hip internal rotation, diaphragmatic breathing, and the wall & pelvis-tuck self-tests.
Back Intelligence — forward-head & anterior-pelvic-tilt guides — thoracic extension over the foam roller, dead bug & bird dog.

Not medical advice. Assembled from your personal reference library for your own use. Exercise doses follow each source's own guidance; if a movement hurts or your symptoms worsen, stop and see a physiotherapist. A hands-on assessment is the only way to confirm which postural pattern you actually have.