Sitting too much will shorten your life. Sad, but true.

Findings presented at the 2015 Inaugural Active Working Summit also found that sitting for large stretches of time can increase the chance of lung cancer by 54 percent, uterine cancer by 66 percent, and colon cancer by 30 percent. It can also lead to back problems, neurological problems, organ failure, weight gain, and even muscle degeneration.

All of this adds up to the simple fact that sitting can take away from living and enjoying a long life. To quantify just how severe this is, a study, published in the British Journal of Sports Medicine found that each hour spent sitting and watching television after the age of 25 reduces your life expectancy by nearly 22 minutes. But don’t worry, there is still time for you to get all the kinks out. Here are some stretches you can do at your desk to get the blood flowing and help you lead a healthier and longer life.

Upper body and arms

1) Shoulder stretch

Place one hand under your elbow. Lift your elbow and stretch it across your chest. Don't rotate your body as you stretch. Hold the stretch for 15 seconds. Relax and slowly return to the starting position. Repeat the stretch with the other arm.

2) Upper arm stretch

Place one hand under your elbow. Lift your elbow and stretch it across your chest. Don't rotate your body as you stretch. Hold the stretch for 15 seconds. Relax and slowly return to the starting position. Repeat the stretch with the other arm.

3) Chest stretch

Place your hands behind your head. Squeeze your shoulder blades together, bringing your elbows back as far as possible. Hold the stretch for about 15 seconds. Relax and slowly return to the starting position.

4) Hand hold

Grab your hand and bend it slowly towards you until you feel a slight burn in your wrist. Hold for 5 seconds. Repeat 3 times. Then grab your hand with your palms facing out and pull back until you feel a stretch in your wrist.

5) Sky stretch

Interlock both hands together, and try your best to touch the sky with both palms facing the ceiling. Hold for 15 seconds then release.

6) The shrug

Raise both shoulders at the same time. Hold for 5 seconds and then release. As you bring down your shoulders you should say “I dunno.”

Neck stretches

1) Chin tuck

Face straight ahead. Lower your chin to your chest. Hold for a solid 15 seconds as usual.  Relax and slowly return to the starting position. Do this until you feel the tension in your neck leaves.

2) Head turn

Face straight ahead. Turn your head to one side while keeping your shoulders straight. Hold for about 15 seconds. Relax and slowly return to the starting position. Turn your head to the other side and repeat the stretch.

3) Side neck stretch

Face straight ahead. Tilt your head so that you're moving your ear toward your shoulder. Don't bring your shoulder up to your ear. Hold the stretch for 15 to 30 seconds. You'll feel the tension in the side of your neck. Relax and slowly return to the starting position. Tilt your head to the other side and repeat the stretch.

Back and legs

1) Touch those toes

While sitting, straighten your legs, and reach out to try to touch your toes. You should optimally hold this stretch for 15 seconds but this is a harder stretch to hold so just go as long as possible.

2) Leg hugs

While sitting, lift your leg up and grab onto your knee. Try to pull your leg all the way to your chest. As usual, hold this for about 15 seconds.

3) Knee pumps

While sitting, lift your leg up and place the outside of the one leg on the top of the other’s knee. Now, Gently push the raised leg down repeatedly and try to hold it down.

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