Sitting for hours in front of a computer at work can do a surprising amount of damage to your hips, back, shoulders, and neck. You can prevent the discomfort by spending a few minutes a day on these exercises.
Problem: Hunched shoulders
Fix: Stand or sit with your arms at your sides, your feet shoulder-width apart, and your head up, facing forward. Then breathe deeply, lift your chest, and pull your shoulders back, squeezing your shoulder blades together for 3 seconds. Relax, and then repeat 10 times.
Fix: Sit with your feet flat on the floor and your hands interlocked on the back of your head so that your elbows are in line with your ears. Rotate your trunk to the left as far as possible, keeping your hips still and posture rigid. Then, keeping your back straight and chest up, tip your right elbow downward. return to the starting position and reverse the direction. Perform 5 reps on each side, rotating a bit further each time.
Fix: While sitting in a chair, place your elbows on your knees and keep your hands wherever they are most comfortable. Tuck your chin into your chest so that your back is rounded. With your knees, elbows, and chin still in the same positions, reverse the curve in your back by arching your spine. Hold, and then return to the starting position and repeat 10 times.