Focus map
Tap a region for a tidy three-part sequence
The grid uses everyday labels so you can match a session to how your body feels after desk work. Steps are short, ordered lists—not clinical plans—and you may stop whenever you like.
Shoulder line reset
Three short segments with arm arcs and scapular slides. Keep motion smooth and stop if range feels uncomfortable.
- 90 seconds: slow arm circles, forward then backward.
- 4 minutes: wall slides with elbows and wrists in light contact.
- 90 seconds: gentle lateral raises with soft elbows, no momentum.
Pair with the Quick Pick page
WorkflowAfter a region pass, you can open a longer block on the Quick Pick matrix if the clock allows. Both pages use the same wide-view control so you can place a phone on a shelf and still read large type.
