The following exercises should be done at least once per hour during the work day.
Workstation exercises
Head and neck
Turn your head left and keep it there for 2 seconds. Then turn your head right and keep it there for 2 seconds. Repeat several times.
Neck tilt
Start with your head in a comfortable straight position. Then, slowly tilt your head to your right shoulder to gently stretch the muscles on the left side of your neck. Hold this position for 5 seconds. Then, tilt your head to the left side to stretch your other side. Do this twice for each side.
Back
Start with the arms bent, hands near chest area, and push elbows back. Hold for 5 seconds, then relax. Repeat several times. You can also raise arms in the same fashion, this time close to the shoulders, to work out the upper back.
Shoulders
Roll shoulders slowly in a circular fashion, while trying to make the circle as big as possible. Take about 5 seconds to complete one circle. Repeat several times.
Shoulder and arms
Keep one arm horizontally stretched in front of your chest. Push this arm with your other arm towards you until you feel a mild tension in your shoulder. Hold this position briefly, and repeat the exercise for your other arm.
Backward shoulder press
Interlace your fingers behind your back. Then turn your elbows gently inward, while straightening your arms. Hold this position for 5 to 15 seconds, and repeat this exercise twice.
Wrists
Hold your hands out in front of you. Slowly raise and lower your hands to stretch the muscles in the forearm. Repeat several times.
Fingers and hands
Make a tight fist. Hold for a second. Then spread your fingers apart as far as you can. Hold for 5 seconds, then relax. Repeat several times.