The reality is most of us sit too much. A study published by Microsoft revealed that U.S. workers spend an average of seven hours per day on a computer — more hours than they sleep at night! Sitting at a desk for hours on end can result in increased muscle tension at the neck, back and shoulders. And if it’s not addressed, over time it can lead to spinal pain, headaches and even more serious symptoms —pain, tingling or numbness down the arms.

Here are some tips to help you stay healthy behind your desk:

Tips for exercising while at work by Julie MoonA) If you are like most people, you’re likely to have difficulty maintaining good posture while sitting. So, the first thing is to break the habit of poor posture. Use two tennis balls taped together placed between the shoulder blades as a reminder to sit upright. It will provide instant feedback the moment you begin to slouch.

B) Increase mobility of the spine by leaning back on the tennis balls, extending your upper back and looking up with hands clasped together. Hold a few seconds and repeat five to 10 times per day.

Tips for exercising while at work by Julie MoonC) Stretch the neck 30 seconds by gently pulling your head to the side as the opposite hand grabs the chair to hold the shoulder down, switch sides and repeat.

D) Grab your opposite thigh and pull with your hand so your torso rotates as you reach back and extend the arm, elbow and wrist. Turn your head and breathe, hold 20 to 30 seconds, switch sides and repeat.

E) Continue to grab the opposite thigh and with the other hand over your head lean your body to feel a stretch along your side, breathe and hold for 20 to 30 seconds. Switch sides and repeat.

It is recommended that you get up and move every 30 minutes for 1 to 2 minutes. But if you find it difficult to do so, try these tips to increase blood flow and bring oxygen to your brain, which will increase your energy and level of concentration.

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