Working a desk job often means spending long hours sitting in front of a computer, which can take a toll on your body. The good news is that there are simple stretches you can do to ease the tension and prevent discomfort. Here are some easy-to-follow tips to help you stretch and relax your way through the workday.

First, let’s talk about your neck and shoulders. It’s common to experience tightness and tension in these areas when you’re hunched over a desk all day. To ease this, try a simple neck stretch. Sit up tall, and gently tilt your head to one side, using your hand to apply gentle overpressure. Hold for 15–30 seconds, release, and repeat on the other side. You can also try a forward fold: sit on the edge of your chair, extend your arms, and slowly fold your torso over your thighs, reaching for your ankles or shins. Hold this position for a few breaths.

Another area that cries for attention is your wrists. Typing away at your keyboard can cause strain and even lead to carpal tunnel syndrome. To give your wrists some love, try a gentle wrist stretch. Extend your arm in front of you, palm facing down, and gently bend your wrist up and down, and then side to side. You can also try a prayer pose: place your palms together in front of your chest and gently push your arms down, feeling the stretch in your wrists and forearms.

Your back and spine also take a beating during those long desk hours. A simple spinal twist can work wonders. Sit up tall, and gently twist your torso to one side, placing your opposite hand on your chair for support. Hold this twist for a few breaths, and then repeat on the other side. For your lower back, try a seated cat-cow. Place your hands on your thighs, and arch your back gently while tucking your chin to your chest. Then, slowly round your spine while looking forward.

To target your hips and glutes, try the figure-four stretch. Sit up tall, and cross one ankle over the opposite knee. Gently lean forward, keeping your back straight, and you’ll feel the stretch in your hip and glute. Switch sides and repeat. For your legs, a simple seated hamstring stretch will do the trick. Sit on the edge of your chair, extend one leg, and gently reach for your ankle or shin. Hold for a few breaths, and then repeat with the other leg.