Sitting at a desk for eight hours a day can take a serious toll on your body. Between staring at a screen, typing relentlessly, and slouching in your chair, the modern office lifestyle often leads to stiff necks, tight shoulders, and lower back pain.

Fortunately, you do not need a gym membership or a full hour of free time to combat the negative effects of sitting. By incorporating a few simple movements into your daily routine, you can boost your energy, improve your posture, and relieve muscle tension—all without leaving your cubicle!

Here are five easy desk exercises you can do right in your office:

1. The Neck and Shoulder Release

Tension often builds up in the upper body when we hunch over keyboards. This simple stretch helps release that stress.

• How to do it: Sit up straight in your chair. Slowly drop your right ear toward your right shoulder until you feel a gentle stretch on the left side of your neck. Hold for 10-15 seconds, then repeat on the left side.

• Bonus: Follow up by rolling your shoulders backward in a circular motion 5 to 10 times.

2. Seated Spinal Twist

Sitting for prolonged periods compresses your spine. A gentle twist can help restore mobility and relieve lower back stiffness.

• How to do it: Sit facing forward with your feet flat on the floor. Place your right hand on the outside of your left knee, and gently twist your torso to the left, looking over your left shoulder. Hold for 10 seconds, breathe deeply, and switch sides.

3. Seated Leg Extensions

Get the blood flowing to your lower body and engage your core without ever standing up.

• How to do it: Sit tall and hold the edges of your chair for support. Slowly extend one or both legs straight out in front of you so they are parallel to the floor. Flex your toes toward the ceiling, hold for 3-5 seconds, and slowly lower them back down. Repeat 10 times.

4. Wrist and Finger Stretches

Constant typing and mouse-clicking can lead to wrist fatigue and even carpal tunnel syndrome.

• How to do it: Extend your right arm straight out in front of you with your palm facing up. Use your left hand to gently pull your right fingers down toward the floor until you feel a stretch in your forearm. Hold for 15 seconds. Flip your hand so your palm faces down, and gently press your fingers toward your body for another 15 seconds. Switch arms.

5. Desk Push-Ups

If you want to build a little upper body strength and get your heart rate up, use your desk as a workout tool!

• How to do it: Stand up and take a few steps back from your desk. Place your hands flat on the edge of the desk, slightly wider than shoulder-width apart. Lower your chest toward the desk by bending your elbows, then push back up to the starting position. Aim for 10-15 repetitions. (Note: Make sure your desk is sturdy and won’t roll away!)