Tightness in the shoulder, neck, and back often leads to fatigue, injury, soreness, and lack of mobility. It's a casualty of the modern desk job. Good flexibility allows a muscle to lengthen and the joints to operate through a full range of motion. When muscles are elastic, your posture improves and you breathe deeper. Using more lung capacity sends more oxygen-rich blood to your brain to keep you alert and productive.

Employ the 20-20 rules, advises Alan Hedge, Ph.D., a professor of ergonomics at Cornell University. Every 20 minutes, stand for 20 seconds and stretch or shake things out. "Just 20 seconds away from your computer screen reduces fatigue and increases blood circulation," says Hedge. Now you'll have the power to sit up straight.

Every 2 hours, try to the following series of postural correction moves and rejuvenating stretches that will make tight muscles feel great and improve your oxygen efficiency.

(Don't believe us? Then read the Men’s Health in-depth special report about The Dangers Of Sitting Too Much.)

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