If you’re like most people, sitting at a desk all day can feel like a serious burden to your body. Whether it’s long hours of writing, programming, crafting or driving to work and back (and back again), leading an active life for many people is not as simple as it sounds.

That’s why your body needs to be properly looked after. Sometimes, you might not have the time to get to a professional studio and have a trainer help you with your workout. Or, maybe you’re working on an important deadline and can’t afford to be messing around in the gym.

You’re in luck. You can combine your desk job with physical activity by following these 5 stretching exercises for office workers that require only a little bit of your time.

1. Neck Rolls

This is a very simple exercise that you can do with your neck. It’s supposed to relax the muscles and increase your range of motion.

Get into a comfortable position, sitting straight and with your back slightly arched, shoulders down and away from the ears. Place both of your hands on top of your head, gently holding it and then slowly moving it in circles. Do not force anything; just move it as far as you can comfortably go in every direction.

2. Neck Tucks

This simple exercise is also very easy to do. All you have to do is tuck your chin in a little, as though you’re trying to put your neck into an S shape. After this, move your head up and down a little and then repeat the same movement in the other direction.

3. Shoulder Rolls

This exercise is just like the first one, except that you’re going to roll your shoulders back after you’ve done all of the other moves. Don’t go too fast; all you want to do is get a gentle stretch out of it all.

4. Arm Circles

This exercise is good for both your arms and your shoulders. All you have to do is grab your chair’s armrest (or any other sturdy object) and then move your arms around in circles, preferably in the forward direction first, and then backward. Keep them loose but don’t let them flail about wildly.

5. Arm Rotations

The last exercise is for your shoulders. You can do this one standing up or sitting, whichever you prefer. All you have to do is lift your arms all the way up, with elbows bent and palms facing inwards toward each other. Then, rotate your arms upward so that the backs of your hands face each other, and then back down again to the starting position.