Sitting in front of a computer for several hours a day can lead to all kinds of health problems. The sedentary lifestyle it entails can result in weight gain, back pain, and poor posture, among other things.

Additionally, sitting in front of a computer all day can cause repetitive strain injuries, like carpal tunnel syndrome. Taking breaks and doing some exercises throughout the day can help combat these issues. Here are six exercises that computer workers can do to help break up their sedentary cycle:.

1. Neck Rolls

Neck rolls are a good way to relieve tension in your neck and shoulders. Begin by sitting up straight in your chair. Relax your shoulders and let your arms rest at your sides. Gently roll your head to the right so your ear moves towards your shoulder.

Hold for a few seconds and then slowly roll your head to the left. Repeat this motion 5-10 times.

2. Shoulder Blade Squeeze

Sitting at a desk can be stressful for your upper body, especially your shoulders and neck. To relieve some of this stress, do a simple shoulder blade squeeze. Sit up straight in your chair.

Take a deep breath and, as you exhale, pull your shoulder blades back and down towards your spine. Hold for a few seconds and then relax. Repeat this 5-10 times.

3. Leg Extensions

After sitting for long periods of time, your legs may start to feel stiff. Leg extensions can help to get the blood flowing through your legs. Sit up straight in your chair, lift one leg off the floor and extend it out in front of you.

Hold for 5-10 seconds and then lower your leg. Repeat with the other leg. Do 10-15 repetitions on each leg.

4. Wrist Stretch

Many computer workers experience wrist pain or discomfort from typing and using a mouse. Wrist stretches can help to relieve this discomfort and prevent repetitive strain injuries. Hold one arm out in front of you with your palm facing down.

Use your other hand to gently pull your fingers back towards your forearm. Hold for a few seconds and then relax. Repeat on the other arm. Do this stretch 5-10 times.

5. Seated Twist

A seated twist is a good way to stretch out your back and shoulders. Begin by sitting up straight in your chair. Place your right hand on the outside of your left knee and your left hand behind you on the chair.

Twist your torso to the left and hold for a few seconds. Repeat on the other side. Do 5-10 repetitions on each side.

6. Hamstring Stretch

Sitting for long periods can also cause your hamstrings to become tight. Hamstring stretches can help to alleviate that tightness. Sit at the edge of your chair with your back straight.

Extend your right leg out in front of you with your heel on the ground and your toes pointing up. Keep your left foot on the ground. Lean forward slightly and hold for 10-15 seconds. Repeat with the other leg. Do 5-10 repetitions on each leg.

Breaks throughout the day are essential to alleviate the risks associated with sitting down for prolonged periods of time. These six exercises can be performed throughout the day and help combat the negative effects of a sedentary lifestyle.