Does your back or neck suffer from hours in front of the computer? Do you find yourself unconsciously rubbing your shoulders at the end of the day? When you get up to go to the bathroom, is there a hitch in your giddy-up? If you answered yes to any of these questions, you need these tips and stretches!

Workstation set up:

• Sit with the option to stand desks are preferred.

• The top one-third of your screen should be level with your eyes.

• Use your chair’s back support.

• Don’t cross your legs.

• Don’t rest your wrists on the desk.

• Buy an ergonomic keyboard and mouse.

• Your screen should be 18 - 24 inches from your face.

• Get a headset for your phone.

• Your shoulders should be relaxed, and your arms at your side with a 90-degree bend at the elbows.

Practice the Pomodoro Technique (work for 25 minutes, follow with a 5-minute break, repeat. On the fourth cycle, take a 30-minute break), or set an Outlook reminder to get up and stretch.

These tips should set you up for success, but the real question is how you stay active if you are a slave to the desk during the week. If you are back in the office, your activity levels may have increased just by walking to the car or from the car to your office, but you can always take the stairs instead of the elevator. What about a walking lunch? If you are still working from home or if you sit all day, check out these exercises below. The stretches will help keep you loose and active throughout the day!

Neck Stretches (upper trap and levator scapulae)

Neck Retraction (this one is great for your posture!)

Midback Twists

Upper Back Extension

Figure 4 Stretch

Chair Windmills

Calf Raises

Quadricep Stretch