Give yourself a posture check

When you lean forward at a desk you elongate your upper back muscles, making them weaker and vulnerable to injury.

Most people don't realize they are hunching, so give yourself a once-over a few times a day to ensure you are sitting properly.

Make sure your hips and shoulders are in line, with a neutral curve in your spine. Your thighs should be parallel to the ground, and your ankles should be in front of your knees.

Then do this stretch a few times a day. Sit up straight and raise your arms to your sides at shoulder height. Bend your elbows so your hands are behind the back of your head, then squeeze your shoulder blades together. Hold for three seconds, repeat three times.