Working at your desk will tighten your muscles, compress your spine, place a strain on your neck and shoulders, and reduce mobility in your hips and thighs. All in all, it's not great for your fitness! Here are some stretches you can do to counteract the effects of the hours spent sitting: Tricep stretch -- To loosen up your back and tricep muscles, reach around behind your head and try to touch between your shoulder blades. Grip your elbow in your other hand and pull toward your head for a nice stretch. Back stretch -- Do this stretch without standing up! Extend your legs and lean forward, reaching to touch your toes. Hold for a 10-count, then stretch a little farther for another count of 10. Hip/back stretch -- Stand near a wall to support yourself, and pull one knee up to your chest. Hold for 10 seconds, then switch legs. [caption id="" align="aligncenter" width="623"] Source: Lifehack.org[/caption] Lower back stretch -- Try the Yoga Tree pose: stand on one foot, with both hands reaching as high as possible toward the ceiling. Side stretch -- Do a few side bends, reaching your arms high over your head to accentuate the stretch. Chest and shoulders stretch -- Clasp your hands behind your back, and extend your arms until you feel the stretch across the front of your shoulders and chest. Do these stretches, and you'll counteract a lot of the effects of sitting down all day!