In today’s world, a large majority of the population works at a desk for 8 or more hours each day. The fact that many of those folks hunch by letting their shoulder slump or lower back extend out means that the muscles tend to weaken without proper spinal alignment. Not only that, but the hips and belly start to grow and your health is put at risk due to the negative effects of a sedentary lifestyle.

Fitness at work gets you out of your slump

As we work longer at our computer, laptop, and cell phones with less activity in our lives we suffer more stress, weight gain due to eating convenience foods, and poor blood circulation. I know that many folks aren’t keen to sit on an exercise ball at work. However, you can improve posture and blood circulation and reduce stress on the body and mind with a few simple exercises—that you can do right at your desk in mere minutes.

Make a habit of doing the following six exercises while you work…

1. Arm raises

We depend on our arms (especially from the elbow down) when we sit and type at our computers all day long. This repetitive stress causes things like carpal tunnel syndrome due to a mixture of an unnatural bend in the elbow and poor circulation. Arm raises can help promote circulation and prevent repetitive stress. To do an arm raise:

• Lift your arms straight over your head—up and down 10 to 15 times
• Raise them up and down at your sides—up and down 10 to 15 times
• Stretch them behind your back and clasp hands—back and forth 10 to 15 times

2. Side stretches

Side stretches are a great way to promote proper spine alignment, tighten the muscles in your core (your abdominals, hip flexors, and lower back), and help decrease the size of an expanding waist line. To do side stretches:

• Lift your arms straight over your head
• Clasp your hands together
• Bring arms gently to the right as you lean your entire body
• Now do the same on the left
• If you’re not comfortable with raised arms, grasp a chair for stability

3. Neck Stretches

Some gentle neck rolls a few times a day will really promote healthy blood circulation and reduce neck and upper back stress to get you out of your slump. To stretch your neck:

• Place your chin close to your right shoulder and roll your head around to the left
• Do the same on the other side

4. Wrist stretches

A great way to relieve the stress of repetitive tasks like typing, wrists stretches prevent carpal tunnel syndrome by improving blood circulation. I find my wrists tighten when texting too much on my Tmobile Samsung Galaxy 4G I picked up last month. To give your wrists a stretch:

• Straighten your arms out in front of you palms up
• Now press down on your flat palm with the opposite hand
• Do the same on the other side
• Then do the same with palms facing down
• You can also wear aids like wrist assist to promote healthy wrist alignment

5. Glute squeezes

Or butt squeezes (as I prefer to call them) can be done while you sit, type, or talk on the phone. To give you butt a nice squeeze:

• Tense your glute muscles and hold for a few seconds
• Now release
• Repeat 10 to 15 times

6. Leg lifts

Leg lifts strengthen and stretch the large muscles in your legs (the hamstrings, quadriceps, and calves). You can do leg lifts quite easily seated at your desk by:

Sit with legs bent at a 90-degree angle (make sure the way is clear for you to lift your leg and not hit anything)

• Now gently straighten your leg as you lift at the knee
• Lower foot back down to the floor in a controlled motion
• Repeat 10 to 15 times

These exercises in conjunction with incorporating ergonomically-friendly desk chairs, adjustable desks, footrests, and ergonomic keyboards, can really help prevent repetitive stress injuries—such as back problems and carpal tunnel syndrome—due to long term sedentary desk work.

Author bio: Melanie Gray is a writer for BBGeeks, a popular site that provides BlackBerry news, commentary, reviews and beginner cell phone tips for BB newbies.