Ignore all funny looks from your coworkers. This is how you avoid the aches that come with sitting and typing all day.

It’s 3:30 p.m. You’ve been staring at your computer screen for what seems like an eternity without a break. Your shoulders are hunched, your neck hurts, and you keep crossing and uncrossing your legs, wondering which position will make your hips and knees feel less... painful. Sound familiar? Think you are the only one who resembles the Tin Man with no oil by the end of the day? If you work in front of a computer, your body can feel sluggish and sore from slumping down and staying put for hours at a time. And while a mid-day walk around the block (or even the cubicles on your floor) will make you feel refreshed, it can also help to simply stretch certain muscle groups. A few gentle lunges or careful back stretches can relieve tension, increase flexibility, and clear your head—which might make you more productive. Hey, you could even stretch with coworkers while you brainstorm a project or get in some stretches while you take a conference call! You don’t have to be an avid exerciser to benefit from these moves. And you don’t need any special equipment. Yes, our fitness expert is wearing workout tights, naturally, but you can definitely stretch it out in jeans and a sweater. Just find a little open space and an office chair (you’ll need that for the shoulder stretch). Then follow these foolproof steps for stretching out your hips, hamstrings, back, and shoulders. Consider it a short moment of peace in your hectic day—and a healthier habit than your late afternoon latte.

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