Protahovací cviky na záda: rutina pro krk u stolu

Pose chart infographic titled "Desk Worker Neck Stretching Routine". 7 numbered figures, each showing a clean line-drawn body silhouette with subtle watercolor wellness rendering in a dark mode palette, anatomically correct and safe stretching poses, no extreme contortion, no anthropomorphized cartoon. Theme emphasizes desk worker neck tension while visually incorporating a legs body focus. Include held-time indicators for each figure as small clear duration labels in English. Figure 1: Neck Release Stretch — benefit: helps relieve everyday neck tension — difficulty dot. Figure 2: Upper Trapezius Stretch — benefit: eases stiffness from prolonged sitting — difficulty dot. Figure 3: Levator Scapulae Stretch — benefit: supports gentle neck and shoulder mobility — difficulty dot. Figure 4: Seated Forward Fold (Paschimottanasana, Seated Forward Bend) — benefit: stretches the back body and legs — difficulty dot. Figure 5: Standing Hamstring Stretch — benefit: loosens the backs of the legs and posture chain — difficulty dot. Figure 6: Low Lunge (Anjaneyasana, Low Lunge) — benefit: opens hip flexors and supports upright posture — difficulty dot. Figure 7: Reclined Figure Four Stretch — benefit: releases hips and reduces lower-body tightness — difficulty dot. Clean editorial layout, wellness magazine illustration, minimal icons, legible hierarchy, held-time indicators such as "20 sec" or "30 sec" beside each pose, subtle visual flow between figures, visually aligned with the search intent of back stretching routine without showing non-English text on the image. All text MUST be written in English (array). Every heading, label, caption, legend and metric name in the image must be in English — not English. Spell each English word correctly using English characters and diacritics. Numbers stay as digits, no medical claims framed as advice, no watermarks Safe, anatomically correct stretches with held-time indicators. No medical claims, no extreme contortion.