Do you spend most of your day hunched over a keyboard? If so, you might find that you accumulate a lot of stress and strain in your wrists, hands, shoulders and back. We asked fitness expert Kathleen Trotter to provide some tips on how to counteractive the negative effect of working at a desk all day.

Q: What are some of the most common physical problems associated with sitting at a computer all day?

A: Sitting at a desk all day can cause numerous postural problems including rounding in the upper back, tightness in the chest, arm bones that sit too far forward in the shoulder socket, forward head position, and wrist and elbow pain and/or weakness. In the last few years, within the discourse of physical activity and health, people have become more aware of the negative relationship between sitting at a desk and posture, core and back health. I consistently get told by new clients that they want to improve their posture when they sit at their desk. They want to learn to use their core and upper back muscles properly so they don't slouch.

Q: Can you suggest some exercises to counteract the negative effects?

A: Take a break from typing once an hour and spend two minutes going through these four wrist and hand exercises. Moving your wrist and hands in all directions will promote blood flow and increase neurological awareness to that body part. The hand exercise that will benefit you the most will depend on how your computer is set up. If as you type your wrist sits higher then your fingers, focus more on the extension exercises. If as you type your wrists sits bellow your fingers, focus on the flexion exercises.

Exercises for the Wrist and Hands

Starting position for all exercises: Bend your both arms to 90 degrees at the elbows, with your forearms parallel to the floor. Through all the exercises try to limit the motion of the forearm, upper arm and elbow. Make the motion only from the wrist.

1. Wrist Flexion: Have your palms facing up. Hinge at the wrist to bring your palms and fingers towards you. Try not to bend the fingers. Only break at the wrist. Repeat 10-20 times.

2. Wrist Extension: Have your palms facing down. Hinge at the wrist to bring the top of your hands and fingers towards you. Try not to bend the fingers. Only break at the wrist. Repeat 10-20 times.

3. Radial Deviation: Have your palms facing up. Break at the wrist and move your entire hand away from the mid line of the body (sideways towards the thumb). Try not to bend the fingers. Only break at the wrist. Repeat 10-20 times.

4. Ulner Deviation: Starting in the above position, have your palms facing up. To perform the exercise hinge at the wrist and move your hand towards the mid line of the body (sideways towards your pinky finger). Try not to bend the fingers. Only break at the wrist. Repeat 10-20 times.

Exercises for the Shoulder

1. Side Lying Rotator Cuff Strengthener: three ways

Lie on your left side. Place your right arm on your hip at a 90 degree angle. Place a towel between your arm and your hip.

Part A: Have your palms facing down. Rotate your upper arm bone in your shoulder socket to lift your knuckles up to the ceiling. Try not to shove your shoulder blade back, move your elbow or use momentum. Think about using the muscles in the back of your shoulder to do the work. Repeat 10 times.

Part B: Same as above, but turn your palm to towards your upper body.

Part C: Same as above, but turn your palm in the direction of your lower body.

Exercises For the Upper Back and Chest

1. Angle Arms: Sit tall in your chair. Engage your abdominals by pulling in your low abs and imaging putting on a tight pair of jeans. Have your hands by your side, palms forward. Arc your arms up towards your ear like you were making a snow angel. Lower down and repeat 10 times. Feel your shoulder blades more.

2. Postural Scapula Retraction: Straighten your arms in front of you, horizontal to the floor at shoulder height. Keep your arms straight and use the muscles in-between your shoulder blades to retract your arms. Imagine you are cracking a walnut in-between your shoulder blades. Repeat 10-15 times.