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People who work at desks often feel tightness in their shoulders, neck and back.  Due to lack of exercise and sitting for a long time, it is easy to cause fatigue and stiffness of neck and back muscles.

Under normal conditions, muscles are elastic, which allows tissues and joints to stretch. If your muscles are elastic, your body posture will naturally reach an ideal state. This will help you breathe better, improve blood circulation, and relax your neck and shoulder muscles.

Alan Hedge( Ph.D), a professor of ergonomics at Cornell University, which ranks top 100 in the US, recommends that office workers adopt a 20/20 fitness rule at work.  20/20 means standing up and stretching for 20 seconds after working for 20 minutes.  "Even just 20 seconds away from the computer can reduce fatigue and increase blood circulation. "

Here are some small exercises you can do directly from your desk chair every two hours of your workday. This will relax tense muscles and greatly improve your breathing and oxygen supply.

Sit on a chair with your feet flat on the floor and your feet placed naturally at your sides.  As you inhale, gently lift your chest muscles toward the ceiling, taking care to keep your eyes level with your chin parallel to the floor.  Hold this position for 10 seconds, then relax.  Repeat 5 to 10 times.

Keep raising your chest as above, but replace your hands with akimbo. Bring your arms back as close as possible so you can feel the tension on your chest. Hold the same for 10 seconds, then relax and repeat 5 to 10 times.

Continue with the chest rising, chin parallel to the floor, then bring in chin, head and neck, not down, but parallel to the floor.  Hold this position for 10 seconds, relax, and repeat.  Tip: Put your fingers on your upper lip to help your head move in the right direction.  

Again, with the chest rising, lean your head forward slightly, as if nodding your head, until you feel a stretch below the head and at the neck junction.  Hold for 10 seconds, relax, and repeat 5 to 10 times.

Strengthen back, neck and scapular muscles. Stand up straight with your hands clasped behind your head, elbows tucked back and shoulders as close as possible.  Hold for 10 seconds, relax and repeat 5 to 10 times.

Stand up straight with your hands clasped behind you, keeping your shoulder muscles as close as possible.  Hold for 10 seconds, relax, and repeat five to 10 more times.

Stand facing a corner and raise your hands to shoulder height with one side of the wall in each hand. Lean into the corner and stretch your chest. Hold for 15 seconds, or longer, until you feel the muscles relax.  Tip: Raise or lower the height of the palm wall to change the stretch and strength on the chest.