Our sedentary digital culture keeps us parked in front of screens for hours at a time, not only keeping us from activity, but shortening hamstrings, tightening hip flexors, and atrophying muscles. The solution: chair exercises.

Ideally, we’d get up and move throughout the day. But if you don’t have that freedom and you’re glued to your desk for hours on end, it’s still possible to perform movements that will counteract the negative pressure of sitting.

Before moving, take a look at your desk chair. It should be positioned so that your knees are at the same height or slightly lower than your hips. Move the chair to a 110-degree angle, slightly reclined, so you’re not at a rigid 90-degree angle that puts stress on your back. The armrests should support your elbows, which should be bent at 90 degrees, shoulders relaxed.