Sitting at a computer for long periods often causes neck and shoulder stiffness and occasionally lower back pain.
在电脑前久坐不动会让脖子、肩膀变僵，有时候还会导致下背疼痛。

Do these stretches every hour or so throughout the day, or whenever you feel stiff.
每隔一小时或者当你感到僵硬是，就来做做这样的伸展运动吧。

Also, be sure to get up and walk around the office whenever you think of it. You'll feel better!
另外，要经常站起来在办公室里四处走走，你会感觉好些！

如果悲催的你连4分钟都抽不出的话，那么至少做做下面这三个简单动作，也可以缓解脖子、肩膀的不适哦：

Simple Movements
简易动作

1. Stand up straight, place your right hand on your left shoulder and move your head gently. Do the same thing for the right shoulder.
1. 站直，将右手放在左肩上，轻轻活动头部，同样，将左手放在右肩上，活动头部。

2. Move head sideways from left to right and back to left.
2. 将头左右来回扭动。

3. Move head backwards and then forward.
3. 将头前后来回晃动。