It’s no surprise that sitting at a desk all day takes a toll on your body. We’ve all had that moment where our backs cramp up and have the overwhelming urge to book a massage. Being hunched over at a computer causes you to strain your neck and eyes and trigger pain from bad posture. Remember to give yourself plenty of breaks and incorporate these stretches into your day.

Neck Rolls
Stand up and keep your arms to the side. Tilt your head to the right towards your right shoulder. After several seconds slowly rotate it towards the left shoulder. Hold it there for a few seconds and then continue the circle. Take this movement nice and slow.

Thoracic Stretch
While sitting, clasp your hands behind your head. Arch your back gently while raising your head. Return to sitting upright.

This yoga pose will feel fabulous for that spot right between your shoulders. Begin on all fours in a tabletop position. As you inhale, arch your back and raise your head up. As you exhale, round your back and separately our shoulder blades. Go back and forth between these poses.

Shoulder Rolls
Stand and keep your arms at your side. Roll your shoulders backward in a circular motion. Alternate going back and forward.

Doorway Stretch
While standing in a doorway, bring your arms up to a T-shape and then bend them at a 90-degree angle. Hold the doorway with your arms. Slowly lean forward into the doorway to stretch your pecs.

Wall Angels
Start with your back against the wall. You may need to bend your knees slightly to make sure your whole back is flush on the wall. Extend your arms in a T-shape and bend your elbows at a 90-degree angle. Now raise your arms above your head until your fingers touch while keeping them along the wall. Lower back to the starting 90-degree position. Repeat for several reps. Not only does this stretch your back, but it will also build up the strength needed to support your upper back to prevent future pain.

T-spine Windmill Stretch
Lie on the right side of your body and keep your knees bent into a 90-degree position. Keep your arms stacked with palms facing each other. Open up your body by raising your left arm until your shoulders are touching the floor, and your arms are in a T-shape. Return to the beginning position. Make sure to repeat on the other side.