If you spend many hours sitting at the computer programming or doing your job, here's a list of exercises you should do to stay healthy and continue with a normal life. 🧘‍♂️ Stretching and Mobility Exercises 1) Neck stretching - Move your neck gently sideways, forwards and backwards. - Relieves tension built up by bad posture. 2) Shoulder and trapezius stretch - Cross one arm in front of your body and hold with the other arm. - Relaxes the shoulders and prevents chronic pain. 3) Wrist and forearm stretches - Stretch your arm out with the palm facing forward and gently pull your fingers with the other hand. - Essential for preventing RSI (Repetitive Strain Injury). 4) Seated trunk rotation - Sit in a chair, hold the backrest with one hand and gently rotate your torso. - Helps loosen the lower back and improve mobility. 5) Quadriceps stretch (standing) - Hold your foot behind your back with the corresponding hand. - Important for those who sit for a long time. 🏋️‍♂️ Active Exercises 6) Squats (bodyweight squats) - Strengthens the legs and activates circulation. - Do 2-3 sets of 10-15 repetitions during breaks. 7) Push-ups - Works the chest, arms and core. - Excellent for compensating for slouching shoulders. 8) Plank - Strengthens the core and improves posture. - Start with 30 seconds, gradually increasing. 9) Calf raises - Stand up straight and raise your heels repeatedly. - Stimulates circulation and prevents swelling. 10) Light walking or stair climbing - It's best to take short walking breaks every 1 hour. - Improves circulation, mental focus and energy. <span style='color: red;'>Well, get your stinky ass up and go exercise.</span>