Sitting at a computer for long periods often causes neck and shoulder stiffness and occasionally lower back pain.
在電腦前久坐不動(dòng)會(huì)讓脖子、肩膀變僵，有時(shí)候還會(huì)導(dǎo)致下背疼痛。

Do these stretches every hour or so throughout the day, or whenever you feel stiff.
每隔一小時(shí)或者當(dāng)你感到僵硬是，就來做做這樣的伸展運(yùn)動(dòng)吧。

Also, be sure to get up and walk around the office whenever you think of it. You'll feel better!
另外，要經(jīng)常站起來在辦公室里四處走走，你會(huì)感覺好些！

如果悲催的你連4分鐘都抽不出的話，那么至少做做下面這三個(gè)簡(jiǎn)單動(dòng)作，也可以緩解脖子、肩膀的不適哦：

Simple Movements
簡(jiǎn)易動(dòng)作

1. Stand up straight, place your right hand on your left shoulder and move your head gently. Do the same thing for the right shoulder.
1. 站直，將右手放在左肩上，輕輕活動(dòng)頭部，同樣，將左手放在右肩上，活動(dòng)頭部。

2. Move head sideways from left to right and back to left.
2. 將頭左右來回扭動(dòng)。

3. Move head backwards and then forward.
3. 將頭前后來回晃動(dòng)。