Simple Stretches You Can Do Right at Your Desk

You already know that sitting all day is bad news. But did you know that the way you sit, type and hold the phone may wreak havoc on your bones, joints and muscles? Get up and move around during the day and give your bones and muscles some love throughout working hours.

"People who sit at their computers for hours every day are in for serious medical problems," says Sharon Hame, MD, associate clinical professor at UCLA's department of orthopedic surgery. "We're seeing more than just carpal tunnel; those pains go up the arm to the elbow and shoulder and then translate to the neck and back. It's a huge problem."

The good news is that moving or stretching is a habit that’s easy to establish. For example, you can set a timer to remind you to take a quick walk or stretch throughout the day. Here are a few easy stretches you can do right at your desk. 

• Stand up and sit down without using your hands
• Sit on an exercise ball instead of a desk chair
• Shrug your shoulders to release the neck and shoulders
• Wave your arms in wide circles to loosen the shoulders, wrists and hands
• Release the upper body with a torso twist
• Stretch your back by giving yourself a big hug
• Do leg extensions while seated to work the abs and legs
• Stretch out the shoulders by raising arms above the head and interlacing the fingers
• Hold walking meetings — and don't eat at your desk