The natural curve of your lower back should fit against the curve of the back rest.Sit right back in your seat, so your whole back is supported.The top of your computer screen should be level with your eyes, and about an arms-length away from you.Adjust the height and make sure your feet are fully on the floor.This can prevent back pain among other problems. Stretching at your desk can work wonders, but it’s even more important to be set up comfortably at your desk.

You should feel your shoulders stretching.Link your hands with your palms facing upwards.

You should feel your shoulders and chest stretching.

Clasp your hands together and gently lift your arms.

Stand up and stretch your arms out behind you.

You should feel the muscles in your neck and shoulder being stretched.

Tilt your head slightly forward, towards your shoulder.

Tilt your head away from the hand you’re sitting on.

You should feel the muscles on the outside of your neck gradually stretching.

As you turn your head, try to move it past your shoulder.

Gently turn your head from side to side.

Lean back over your hands, feeling your lower back stretch out.

Put the palms of your hands into the small of your back.

You should feel tension being released as your shoulders drop.

You should feel your shoulder gently stretching.

You should feel a tension on both side of your lower back as it stretches out.

Rotate your upper body from the waist, turning gently from left to right as far as feels comfortable.

While seated, cross your arms over your chest.

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