Research recommends you have a movement break every 30 minutes.
The following exercises are ones you can do easily at your desk:

1. Neck - Place your left hand on your lap and your right hand on the top of your head. Gently move your head sideways towards your right shoulder until a stretch is felt in the left side of the neck. Be careful not to place too much pressure on your neck with your right hand. Hold for 20 sec. Repeat on the opposite side.

2. Chest - Sit comfortably in your chair, shoulders relaxed. Clasp hands together behind your back. Pull in abdominals to support your lower back. Squeeze shoulder blades together and gently lift hands to open up your chest and shoulders. Hold for 20 sec.

3. Wrists - Put your right arm straight out in front of you palm facing up. Grab onto your fingers with your left hand and gently pull the fingers back. Hold for 20 sec. Repeat for the opposite hand.

4. Glutes - Cross your ankle onto your opposite knee. Press the bent knee toward the floor until a stretch is felt deep in your buttocks. For a deeper stretch, lean your torso forward slightly. Hold for 20 sec. Repeat on the opposite side.

5. Torso - While maintaining good posture, grasp the back of your chair and turn upper body right until a stretch is felt. Do not twist too much that it causes pain however. Hold for 20 sec. Repeat on the opposite side.

Note: The information in this publication does not provide medical advice for individual problems. For advice and treatment, consult your doctor or health care professional. In the interest of your safety it is important to check with your GP before beginning any exercise program and to exercise according to your fitness level and capabilities.