Break the Stillness Trap

Sitting all day stiffens your neck and back, drains your energy by mid-afternoon and can follow you into the night. Break the Stillness Trap turns Coach Abdul Rehman's book of the same name into short, guided breaks you can take right at your desk. YOUR DAY AS A LINE Home shows your next move in one ring, and your whole day as a line: reset, walk, breathe, done. Busy when it is time? Tap "Not now" and the move goes to the next free half hour today. When the day is done, you see what tomorrow brings. That is Simple. Tap Full to see everything. STARTS WITH WHAT BOTHERS YOU Three quick questions at the start. Pick from seven desk patterns from the book: neck and upper back, the 3 PM slump, feeling stiff all over, stress and tense shoulders, heavy legs, restless nights, and sore wrists. Then your days and hours, day work or night shift. Your plan is built around them. MOVES SHOWN ON VIDEO Every reset is 1 or 3 minutes, shown on video by Coach, and there is a seated version of every move: on calls, in an open-plan office, or in a wheelchair. STAND. DRINK. MOVE. Two-minute movement snacks: walk to a far window, drink some water, look far away. Your phone counts your steps while you walk, and when the time is up the walk saves itself. You can also tick it done yourself. Calm breathing for stressful moments, with box breathing for the day and 4-7-8 for the evening. A 4-WEEK START, THEN KEEP IT GOING Five breaks a day in week 1, growing to ten by week 3. After four weeks, keep your focus, pick a new area, or go all-round. Gentle reminders come on your workdays only, inside your working hours, go quiet at lunch, and go quieter right after you move. SEE YOUR PROGRESS Your week fills up as you move, and a 30-second check-in each week for ache, energy and sleep. Medals reward showing up, never pushing through pain, and a missed day is forgiven. CHECK YOUR DESK The camera checks your screen's height and distance, and how you sit: chair, arms, back and head. The picture is read on your phone and deleted at once, and each result goes on a graph. PRIVATE BY DESIGN No account, no email, no password. Without a company code, your moves and answers stay on your phone. Start over clears everything. FREE AND PLUS Free: movement snacks and reminders, calm breathing, the 4-week plan and Today's plan, two areas with their 1-minute moves, your first screen check and sit check, and when to see a doctor. Plus opens all seven areas, the weekly screen and sit checks with their graphs, the 3-minute routines, how you feel week by week, all-round after four weeks, every look for your picture, and shaping your own day. Plus is monthly, yearly with a 7-day free trial, or a one-time purchase. Subscriptions renew automatically unless cancelled at least 24 hours before the end of the period; manage or cancel them in your Google Play account. FOR COMPANIES If your employer runs the Break the Stillness Trap at Work programme, type its code in the app: it opens Plus for you. The app then sends your totals, with no name, and your company sees totals only, never your name or your answers. You can stop at any time, and your totals are deleted at once. FROM THE BOOK Break the Stillness Trap draws on 84 sources. In one study of data-entry workers, extra short breaks eased aches and eyestrain with no drop in work output. SAFE BY DESIGN Every move says when to stop, and nothing should hurt. If a move feels worse twice, the app pauses it and suggests seeing a physio or doctor. If you have a new injury, recent surgery, a pregnancy or a heart condition, ask your doctor before you start. This app gives general guidance on movement and breaks. It is not medical advice and does not diagnose or treat any condition. Made by Coach Abdul Rehman, Human Performance Specialist and author of Break the Stillness Trap. Terms of Use: https://coachabdulrehman.com/terms/ Privacy Policy: https://coachabdulrehman.com/privacy-policy/

First release of Break the Stillness Trap: short movement breaks at your desk, from Coach Abdul Rehman's book.