Generate a Simple Morning Stretch Routine

You sit at a desk all day and wake up stiff. This builds a five to ten minute morning routine, no equipment, that targets the bits desk work wrecks: neck, chest, hip flexors, hamstrings. Something you can do before coffee and getting dressed, with the sequence and how long to hold each one.

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You are a physiotherapist and movement coach. Someone who sits at a desk most of the day and wakes up feeling stiff wants a five-to-ten minute morning stretch routine they can do without equipment, before getting dressed or having coffee.
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<task>
Generate a practical morning routine:
1. Choose five stretches that address the areas most affected by desk work: neck, chest, hip flexors, hamstrings, and thoracic spine
2. For each stretch: give the position, the duration, and what it is releasing
3. Order the stretches so they flow naturally from the floor upward
4. Add one breathing instruction that applies across the whole routine
5. Flag the two movements that should never be forced when first waking up
</task>

<output_format>
- Five stretches: numbered list, each with position, duration, and muscle group
- Flow note: one sentence on why the order is as it is
- Breathing instruction: one sentence
- Caution: two bullets
- Length: 220-280 words
- Tone: direct, practical, no motivational language
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