Most people spend a lot of time sitting. Whether you work at a desk, drive a car, or relax on the couch, your shoulders and feet bear the brunt of a sedentary lifestyle. This can cause pain, stiffness, and limited mobility over time.

Fortunately, there are a few simple exercises that can help unlock your shoulders and feet, even if you don’t have a lot of time to spare. Here are four exercises you can try:.

Exercise #1: Shoulder Rolls

This exercise is a classic, and for good reason: it’s easy to do and can help loosen up your shoulders in no time. To do this exercise, stand with your feet hip-width apart and your arms at your sides.

Slowly roll your shoulders forward and up toward your ears, then back and down. Repeat this motion for 10 to 15 reps, then reverse the direction to roll your shoulders backward and down, then forward and up. This exercise can help improve shoulder mobility and relieve tension in the upper back and neck.

Exercise #2: Wall Angels

Wall angels are a great way to stretch out your shoulders and chest while improving your posture. To do this exercise, stand with your back against a wall and your feet hip-width apart.

Bring your arms up to shoulder height and bend your elbows so that your fingertips touch the wall above your shoulders. Slowly slide your arms up and down the wall, keeping your shoulders back and down the whole time. Try to maintain contact between your arms and the wall throughout the exercise.

This exercise can help lengthen your chest muscles and improve your shoulder joint mobility.

Exercise #3: Tennis Ball Foot Massage

Your feet take a beating every day, so it’s important to show them some love with a good foot massage. A tennis ball can be a great tool for this purpose. To start, sit in a chair with a tennis ball under one foot.

Roll the ball back and forth under your foot, applying as much pressure as feels comfortable. Focus on the arch of your foot, the ball of your foot, and your heel. After a few minutes, switch feet and repeat the exercise. This massage can help alleviate foot pain and increase circulation in your feet.

Exercise #4: Toe Stretch

If you wear shoes with a narrow toe box or spend a lot of time standing, your toes can become stiff and cramped. To stretch them out, start by sitting in a comfortable chair with your feet flat on the ground.

Spread your toes apart as far as you can, then use your fingers to gently pull each toe back toward your ankle. Hold for 10 to 15 seconds, then release. Repeat the stretch for each toe on both feet. This exercise can help increase flexibility in your toes and prevent foot cramps.

By incorporating these four exercises into your daily routine, you can help unlock your shoulders and feet, improve your posture, and alleviate pain and stiffness.

Try to do each exercise for at least a few minutes every day, and remember to listen to your body: if something feels uncomfortable or painful, stop and take a break. Over time, you may notice that your shoulders and feet feel more relaxed, mobile, and pain-free.