mybackhurts: Stretch Breaks

mybackhurts lives in your menu bar and nudges you to get up every 45 minutes (or whenever you pick), only during the hours and days you work. Then it walks you through two or three short moves you can do next to your desk, in office clothes, headphones on. A break takes about two minutes.

COUNT YOUR OWN REPS, OR LET THE CAMERA COUNT • Simple mode, the default: a stick figure shows each move, with a timer and a +1 rep button (or Space). The camera never turns on. • Webcam mode, opt-in: Apple's Vision framework tracks your joints on your Mac to count reps and holds, with form hints. If the camera loses you, one click lets you count it yourself.

KNOWS WHEN TO WAIT • Never mid-call: while another app is using your camera or microphone, or a full-screen app is in front, a reminder waits until you're free. • Walked away for 5 minutes? That counts as a break, and the timer starts over. • Reminders come with Start, Start in 10 min, Start after my next call and Skip. • Pause for an hour, for the rest of the day or until a date you pick. • ⌃⌥⌘B starts a break from any app.

MOVES FOR EVERY DESK Nine free moves, from chair squats and shoulder shrugs to a neck side stretch, a wrist and forearm stretch and the 20-20-20 eye break, plus seated versions of the calf raise and the march. Each session mixes body areas. Pick focus areas, go standing, seated or either, swap a move you don't feel like, or hide one for good.

SHOW UP, GET STICKERS A forgiving streak (one freeze a week), minutes per day, reps per move, a weekly recap and stickers for showing up. After two weeks, Stats may suggest a different interval or a quieter hour, based on how you answer reminders. Export everything as CSV.

PRIVATE BY DESIGN • No account, no ads, no analytics, no tracking. • Camera frames are analyzed in memory, then thrown away. No video is stored or sent. • The app makes no network requests of its own. Purchases go through the App Store. • Your stats stay on your Mac unless you export a CSV.

FREE, WITH AN OPTIONAL SUPPORTER UNLOCK Reminders, all nine core moves, both modes, stats and CSV export are free and stay free. A one-time Supporter purchase adds teal ink, three more moves (Seated Spinal Twist, Standing Quad Stretch, Overhead Side Reach), a year view and extra stickers in Stats, a thank-you figure and every future pack. Tips unlock nothing. They just say thanks.

In 17 languages. Light and dark, in a hand-inked zine look.

mybackhurts isn't medical advice. Move gently, and stop if anything hurts.

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