If you work at a desk all day your neck, shoulders and back are likely suffering. We hunch over keyboards and our posture pays the ultimate price. If you would like to correct your posture the 30-second exercises in the video above are a great way to start.

Marc Perry of BuiltLean, demonstrates five exercises in the video above:

  1. Chest stretch: Using the corner of a wall and one extended arm you use your body-weight to open the chest.
  2. Chest compression: Use a tennis ball to massage your chest.
  3. Upper back foam rolling: Roll up and down your upper back.
  4. Prone Y stretch: Lie on the floor on your stomach and put your arms overhead in a Y shape, then lift your upper body and hold for 5 to 10 seconds.
  5. Close grip row: Wrap a resistance band around a stable object and pull the bands in for 15 reps.

My favorite is the chest stretch. I do this stretch several times a day to open my chest up and pull my shoulders back. It gets me breathing more deeply and really helps relieve the tension I get in my shoulders after digging through excel spreadsheets for several hours.