This article first appeared The Frontiersman Do you sit for hours at your job? Have you noticed that after several hours of sitting you begin to experience neck tension, tight shoulders, low back pain or numbness or tingling in the hands and wrist? In this article I will show you ways in which you might incorporate healthy routines into your workday. This will include yoga stretches which will relax tense muscles that manifest themselves after long hours of sitting at a computer. Make sure that your work station is set up correctly; monitor screen should be at or eye level or below eye level, so that you can sit comfortably in an upright position without slouching. Be sure to stand up every hour and stretch. As the saying goes, “an ounce of prevention is worth a pound of cure”. Here are some yoga-based exercises that you can do in the office. The most important part of each exercise is to become aware of your body, to breathe fully, to enjoy the stretch, and not force it. Standing Yoga Stretches Side stretches relieve computer-related tension in your wrist and helps to relieve lower back tightness. Stand with feet hip-width apart, legs strong and active. Inhale and stretch your arms up over head with palms facing each other. Exhale and take a hold of your left wrist with your right hand. With the inhalation, stretch the fingers of your left hand to the ceiling. Exhale as you gently stretch to the right, drawing out your left arm and wrist with the right hand, and simultaneously move your hips to the left. Keep your head and left arm in alignment with your body. Firmly press down with your left heel, and continue to take deep relaxing breaths, noticing the expansion of the left ribcage. Exhale and lower the arms. Repeat on the other side. Hands at the wall: Stand with arms straight, and hands on the wall. Hinging forward at the hips, walk your hands up the wall as far as you can, aligning hips over heels. Firm up the legs, lift up your abdominal muscles, and lift the ribs while releasing the spine. Stretch your arms and fingers up the wall as far as you can, spreading fingers wide apart. Extend the sides of the torso, and bring the shoulder blades towards the wall. Breathe fully, then release on the exhalation. Alternatives: This stretch can also be done with one foot forward and one foot back to create a hamstring stretch. Keep hips squared to the wall. No wall space? Use the back of a chair.  Place your hands on the chair and walk back until your torso is extended parallel with the floor. Sitting Yoga Stretches Begin all sitting poses with the spine in balance, stacking your head over the shoulders, and shoulders over your hips. Sit forward on your chair and place both feet firmly on the ground. Press your sit bones into the chair to extend your torso upwards, shoulders relaxed down. Shoulder Rolls: Release the neck and shoulder. Breathe in and roll the shoulders up toward the ears. Exhaling, circle the shoulders back and down. Repeat 10 x’s. Finish by shaking out the hands, circling hands and wrists. Head turns to release the neck: 1. Breathe in, lengthening upward. On the exhalation, turn your head to the right. Hold this position for 3 more breaths. Repeat to the left. 2. Breathe in, and look down at your right hip. Exhaling, relax into the stretch for three more breaths. Repeat to the left. Chair twists: Inhale and lengthen the spine. Exhale, and turn bringing your right hand behind you. and the left hand to right knee, first turning the lower back. Inhale, exhale, and turn the mid back and shoulders. Inhale, exhale, lastly turning the head. Breathe with a soft belly, exhale and release. Repeat to the left. *Remember to drink plenty of water, and periodically give your eyes a break by looking into the distance, with soft peripheral vision.