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Computer I sit in front of the computer all day

A desk job typically involves spending hours in a seated position with your arms raised. Coupled with poor posture and repetitive movements, muscle tightness and neck pain are common. Taking regular breaks is important to restore circulation and stretch stiff muscles. To stay healthy and pain-free, move as much as you can. Incorporate stretches for mobility into your daily routine, work on your coordination skills and build your stamina.
Here’s our recommended training program:

Mobility
  • Hip rotator stretch
  • Shoulder/neck stretch
  • Chest muscle stretch
  • Calf stretch
  • Front hip stretch
  • Hamstring stretch
Strength
  • Wall sit
  • Chair crunch
  • Push ups
  • Bicycle crunch
  • Side plank hip lift
  •  Kneeling crunch
Coordination
  • Yoga tree pose
  •  Exercise ball balance
Stamina
  • Walking
  • Swimming
  • Stair-climbing
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