Some of you may already know that sitting is the new smoking. For those who work long hours in front of the computer, body aches such as back pain, stiff shoulders, and tight hips are common. Studies have even linked it with poor posture and chronic health problems, such as heart disease and diabetes.

Lucky for us, there are ways to make a desk job situation better. Take, for example, these 7 simple stretches. They’ll not only help relieve physical aches and pains from head to toe, but it’ll also give you quick respite in the middle of a busy day.

Besides this, don’t forget to schedule occasional breaks from your desk. Give yourself time to walk around your home or office for a couple of minutes just to stretch your legs. A quick breather can also help you recharge so you can get through the rest of your workday.

CHEST STRETCH

BEST FOR: Tense shoulders
THE HOW-TO: Sit up and straighten your back. Put your hands on the back of your head. Push your elbows back gently to increase the stretch.

CALF RAISES

BEST FOR: Leg cramps
THE HOW-TO: Press your toes firmly on the floor and distribute your weight onto the balls of your feet. Keep your legs straight as you raise your heels above the ground. Hold the position for two seconds and lower your heels down. Repeat as necessary.

SHOULDER ROLLS

BEST FOR: Bad posture and upper back pain
THE HOW-TO: Shrug both shoulders forward and up. Roll the shoulders back down in a circular motion and take in slow, deep breaths. Reverse the direction and repeat as necessary.

UPPER TRAPEZIUS STRETCH

BEST FOR: Upper back and neck pain
THE HOW-TO: Breathe in and gently pull your head toward each shoulder until you feel a light stretch. For a deeper stretch, wrap your other arm around the opposite side of your back. Alternate on each side.

CHEST OPENER

BEST FOR: Tight chest and shoulder muscles
THE HOW-TO: Reach behind to your desk chair and grab hold of your chair with your two hands. Drop your chin to your chest and pull.

ELBOW STRETCHES

BEST FOR: Rigid arms
THE HOW-TO: Reach your arm straight across your chest and wrap your other arm to pull in closer to your body. Repeat on the other side.

THIGH STRETCHES

BEST FOR: Lower back pain and leg cramps
THE HOW-TO: Wrap both hands underneath your thigh and bring your knee up toward your chest. Slowly pull in using your arms. Repeat on the other side.

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