Research shows that repetitive motion, poor posture and remaining stagnant in the same position for prolonged periods can worsen musculoskeletal disorders. The habits we build at our desk can contribute to discomfort and health issues like neck and shoulder pain, obesity, musculoskeletal disorders, stress, lower back pain and carpal tunnel. Fortunately, there are a few stretches you can add to your everyday work routine that can dramatically improve your posture, decrease neck and shoulder pain, and fight stress.

Try these 7 stretches at any point during the day or when you feel back and neck discomfort to help make your workday pain free.

Triceps stretches

  • Raise one arm and bend your elbow so that your hand is reaching towards your back
  • Use your other hand to pull the bent elbow toward your head
  • Hold for 10 to 30 seconds before repeating on the other side

Upper body and arm stretch

  • Clasp your hands together above the head with your palms facing upward
  • Push your arms upward and hold for 10 to 30 seconds

Torso and trunk rotation

  • Keep your feet firmly on the ground, toes facing forward
  • Twist your upper body in one direction
  • If possible, allow one of your hands to rest of the back of the chair for support
  • Hold pose for 10 to 30 seconds before repeating on the other side

Upper back stretch

  • Extend both arms and gently clasp both of your hands in front of your body
  • Lower your head so that it is in line with your arms
  • Press forward to round your upper back and hold for 10 to 30 seconds

Hamstring stretch

  • While remaining seated, extend one leg outward
  • Reach toward your toes and hold for 10 to 30 seconds

Neck stretch

  • Drop your head to one side
  • Slowly draw your ear towards your shoulder until you feel a stretch
  • Hold for 10 to 30 seconds and repeat 3 to 5 times on each side

Shoulder roll

  • Start by sitting with your back supported and slowly roll your shoulders up and backward in a circular motion.
  • Repeat ten times