Stretch Routine

🔥 Stop Sitting All Day — Your Body Deserves Better

Sitting for hours without a break is silently damaging your health. Stretch Routine is a lightweight Chrome extension that sends you gentle, customisable stretch reminders throughout your workday. One click to start, zero configuration needed — just install, set your interval, and let it keep you moving.

Whether you are a developer glued to your IDE, a remote worker on endless video calls, or a student cramming for exams, Stretch Routine helps you build the healthy habit of taking regular stretch breaks right from your browser.

✨ Key Features

🕐 Customisable Stretch Intervals — Choose from preset buttons (15, 30, 45, or 60 minutes) or set any custom interval from 1 to 480 minutes. Find the rhythm that works best for your workflow.

🔔 Desktop Notifications — Get clear, non-intrusive desktop notifications when it is time to stretch. Each notification includes a friendly, localised message encouraging you to move.

🎵 Pleasant Chime Alert — A soft, calming chime sound plays with every reminder so you never miss a stretch break, even when you are focused on another window.

💬 In-Page Toast Notification — A sleek, dark-themed toast notification appears directly on your active browser tab. It auto-dismisses after 8 seconds or can be closed manually. No matter what website you are on, the reminder finds you.

⏱ Live Countdown Timer — The popup displays a real-time countdown to your next stretch break, so you always know exactly how much focused work time you have left.

🌗 Light and Dark Mode — The popup automatically adapts to your system theme. Whether you prefer a bright or dark workspace, Stretch Routine looks right at home.

🌍 55 Languages Supported — Fully localised in 55 languages including English, Spanish, French, German, Japanese, Chinese, Hindi, Arabic, Russian, Portuguese, Korean, and many more. Every button, label, notification, and message is translated.

🔄 Survives Browser Restarts — Started your workday and restarted Chrome? No problem. Stretch Routine remembers your session and resumes your alarms automatically, picking up right where you left off.

⚡ Lightweight and Fast — No bloat, no background resource drain. Built with vanilla JavaScript and Manifest V3 best practices for minimal memory and CPU usage.

🎯 How It Works

Step 1 — Install Stretch Routine from the Chrome Web Store. No account, no sign-up, no configuration required.

Step 2 — Click the extension icon in your browser toolbar to open the popup.

Step 3 — Choose your preferred stretch interval using the preset buttons (15, 30, 45, or 60 minutes) or enter a custom value between 1 and 480 minutes.

Step 4 — Press the green Start Workday button. The status indicator turns green, and the countdown timer begins.

Step 5 — When the timer reaches zero, you receive a triple reminder: a desktop notification, a pleasant chime sound, and an in-page toast on your current tab. Stretch, move, breathe — then get back to work. The timer automatically resets for your next break.

To stop reminders, simply open the popup and press Stop Workday. Your preferences are saved automatically.

🔒 Privacy and Security

Stretch Routine takes your privacy seriously. Here is exactly what the extension does and does not do:

• No data collection — The extension does not collect, store, or transmit any personal data. Period.
• No analytics or tracking — There are no analytics scripts, no telemetry, no usage tracking of any kind.
• No external network requests — The extension makes zero network requests. All assets (sounds, fonts, icons) are bundled locally. Nothing is loaded from external servers.
• No browsing history access — The extension does not read, monitor, or record your browsing activity.
• Fully offline — Works entirely offline after installation. No internet connection needed.

Permission explanations:
• Storage — Saves your preferences (interval, workday state) locally on your device.
• Alarms — Schedules your stretch reminders at the interval you choose.
• Notifications — Displays desktop notifications when it is time to stretch.
• Offscreen — Plays the chime sound (Manifest V3 service workers cannot play audio directly).
• Scripting — Injects the toast notification overlay onto your active tab.
• Host permissions — Needed to show the toast on any website you might be viewing during work.

💡 Use Cases

• Office Workers — Set a 30-minute interval and get regular reminders to stand up, stretch your back, roll your neck, and rest your eyes. Combat the effects of prolonged sitting.

• Software Developers — Deep focus sessions are great, but your body pays the price. Use Stretch Routine to break up marathon coding sessions with quick 2-minute stretch breaks that keep you sharp and prevent repetitive strain injuries.

• Remote Workers — Working from home often means even less movement than in an office. Let Stretch Routine be your virtual wellness coach, reminding you to move throughout the day.

• Students — Long study sessions and exam prep can leave you stiff and fatigued. Set a 45-minute timer to maintain energy and focus while studying.

• Gamers — Extended gaming sessions strain your wrists, neck, and back. Use Stretch Routine to remind yourself to take regular breaks and prevent gaming-related injuries.

⭐ Why Choose Stretch Routine

• Truly Zero Configuration — No accounts, no onboarding, no settings pages to configure. Install, click, stretch. It just works.

• Triple Reminder System — Desktop notification plus chime sound plus in-page toast means you will never miss a stretch break, no matter how focused you are.

• Respects Your Flow — Reminders are gentle and non-blocking. The toast auto-dismisses, the notification stays quietly in your notification centre, and the chime is soft. Your work is never interrupted aggressively.

• Works Everywhere — The in-page toast appears on any website. Whether you are in Gmail, Google Docs, GitHub, Jira, Slack, or any other web app, the reminder reaches you.

• Completely Free — No premium tier, no in-app purchases, no ads. Full functionality for everyone.

• Open and Transparent — Every permission is justified, every feature is documented. No hidden functionality, no surprise behaviours.

📋 Technical Details

• Built with Manifest V3 — The latest Chrome extension platform, ensuring long-term compatibility and optimal performance.
• Supported browsers — Google Chrome (desktop), Chromium-based browsers (Edge, Brave, Opera, Vivaldi).
• Service worker architecture — Uses modern chrome.alarms API for reliable, battery-efficient scheduling.
• Offscreen API — Audio playback via the offscreen document API, the recommended approach for Manifest V3 extensions.
• Content script isolation — Toast notifications are injected with maximum z-index and CSS isolation to avoid conflicts with page styles.
• Minimal footprint — No dependencies, no frameworks, no build tools. Pure vanilla JavaScript for maximum performance.
• Persistent state — All settings stored via chrome.storage.local with automatic restoration on browser restart.

🚀 Get Started Now

Install Stretch Routine with one click and start taking better care of your body today. Your future self will thank you for every stretch break you take.

Set your interval. Start your workday. Stay healthy.