Most office workers will at some point experience shoulder aches and pains from long hours spent in front of a desk, looking at a computer.

While it can be just a minor irritation, it can also get a lot worse if you don’t do something about it early on. A lot of people end up losing mobility in their shoulders and neck - something that takes major pain and effort to regain and something that is best avoided if at all possible.

That is why geeks should take a few minutes each day to d a couple of exercises to keep their shoulders moving and their upper back and neck mobile. The best part is you don’t even have to leave your desk to do these ones!

A pinch of prevention is worth a pound of cure!

Shoulder Exercise 1: While keeping your head straight and unmoving, lift your shoulders as far as you can towards your ears. Now roll them forward and down and then back and up to their original position (ie. a circular motion) all the while pushing towards the limits of comfort. Rotate them in that fashion ten times. Then reverse the direction of the rotation and do it ten times in the opposite direction.

Shoulder Exersice 2: Sit straight with your head facing foward and unmoving. Move your shoulders towards your ears as far as they will go and hold the position for a couple of seconds. Now move them back to their original position. Repeat this 10 times.

Shoulder Exercise 3: Reach you arms as far as they will go above your head. Now alternate each arm in a climbing motion while tensing the arms and shoulders. Repeat each arm 10 times.

These basic exercises will keep the mobility in your shoulders and hopefully help you to avoid the common shoulder aches and pains associated with working at a desk.