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Active Breaks (Pausas activas) are brief, structured micro-exercise sequences — typically 1 to 5 minutes — performed during the workday without leaving the classroom or office. Each movement is simple enough to do in work clothes and focuses on releasing the specific muscle groups that teachers overuse: the neck, shoulders, wrists, lower back, and the respiratory system. Regular active breaks interrupt the cycle of sustained posture and repetitive movement that drives musculoskeletal disorders. Research consistently shows that short, frequent movement breaks reduce muscle tension, improve circulation, and help prevent the cumulative fatigue that builds across a full teaching day.

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The 5-Step Sequence

ErgoKawsay guides teachers through a complete 5-minute sequence of five targeted exercises. Each step runs for 60 seconds with a countdown timer. Follow the steps in order for maximum benefit.
1

Neck Rotation (Rotación de cuello)

Slowly rotate your head to the right as far as comfortable, hold briefly, then rotate to the left. Perform 5 repetitions per side at a slow, controlled pace.Duration: 60 seconds
2

Shoulder Elevation (Elevación de hombros)

Raise both shoulders up toward your ears, hold for 2–3 seconds to feel the tension, then lower them completely and let them relax. Repeat 10 times.Duration: 60 seconds
3

Wrist Stretch (Estiramiento de muñecas)

Extend one arm forward with the palm facing up. With the other hand, gently pull the fingers back (wrist extension). Then face the palm down and gently press the hand toward the floor (wrist flexion). Alternate hands.Duration: 60 seconds
4

Lumbar Arch (Arco lumbar)

Stand with your feet hip-width apart. Place both hands on your hips. Gently arch your lower back, opening the chest forward. Hold the position for a few seconds, then return to neutral. Keep the movement soft and controlled — never force the arch.Duration: 60 seconds
5

Deep Breathing (Respiración profunda)

Use the 4-4-4 box breathing pattern:
  • Inhale slowly through the nose for 4 seconds
  • Pause and hold the breath for 4 seconds
  • Exhale slowly through the mouth for 4 seconds
Repeat the cycle for the full minute to activate the parasympathetic nervous system and reduce both muscle tension and mental stress.Duration: 60 seconds
Perform a full active break sequence every 1–2 hours during your workday. Don’t wait until you feel pain — by the time discomfort appears, muscle fatigue has already built up significantly. A quick 5-minute break is far easier to recover from than a chronic injury.

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Timer Feature

Each active break step is launched individually from the vertical stepper timeline on the Active Breaks screen. Tapping the “Iniciar” / “Kallariy” button for any step opens the ExerciseSessionScreen with a dedicated countdown timer for that step’s duration.
  • The timer displays remaining time in MM:SS format with a linear progress indicator.
  • Teachers can pause, resume, or finish early using the session controls.
  • When the timer reaches zero, the session is automatically marked as complete and the completion is recorded via StorageServiceScope.of(context).recordActiveBreakCompleted().
Progress through the full 5-step sequence by returning to the stepper and launching each subsequent step.

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Data Model

Each step in the active break sequence is defined by the ActiveBreakStep model. All fields are required: 
class ActiveBreakStep {
  final String id;             // Unique step identifier (e.g. 'neck_rotation')
  final String nameEs;         // Step name in Spanish
  final String nameQu;         // Step name in Kichwa
  final String descriptionEs;  // Step instruction in Spanish
  final String descriptionQu;  // Step instruction in Kichwa
  final int durationSeconds;   // Timer duration (all steps: 60 seconds)
}
The five steps are defined as constants in LocalDataRepository.instance.activeBreakSteps:
IDName (Spanish)Duration
neck_rotationRotación de cuello60 s
shoulder_raiseElevación de hombros60 s
wrist_stretchEstiramiento de muñecas60 s
lumbar_archArco lumbar60 s
deep_breathingRespiración profunda60 s
When a step is launched from the Active Breaks screen, an Exercise object is constructed from the ActiveBreakStep fields so that the shared ExerciseSessionScreen can power the session without any duplication of timer logic.

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Screen Navigation

The Active Breaks module is registered as the /active-breaks route and is accessible from the HomeScreen under the Today category. It is rendered by ActiveBreaksScreen, which presents all five steps in a numbered vertical stepper timeline. 
HomeScreen → /active-breaks → ActiveBreaksScreen
                                    └── Vertical stepper (5 steps)
                                            └── "Iniciar" button per step
                                                    └── ExerciseSessionScreen (60 s timer)

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