Stephanie Mansour, host of PBS' "Step It Up With Steph," shares a simple stretch routine to help alleviate chronic aches and stiffness from sitting at the computer all day long.

5 exercises to combat chronic aches from too much computer time

Updated 3:10 AM ET, Tue March 30, 2021

(CNN)With virtual classes and at-home work, it's no wonder why many people are experiencing more pain in the neck and back than usual. Sitting in a chair all day, your back slouched and neck bent, is just not good for you. Period.

It's important to remain in motion throughout the day. I recommend scheduling a quick stretching routine a few times during the workday.
Otherwise, it's all too easy to get caught up in what you're doing and forget to listen to your body. Ideally, you'd get up from your chair every hour, but even stretching a bit every once in a while helps.
Excessive computer use is associated with neck pain, research has shown. And with pandemic safety measures ongoing in most US states, this means the large numbers of folks working remotely are all more susceptible to stiffness and aches.
Even without the increase in computer use, neck pain is cited as the second most common musculoskeletal disorder. But there are plenty of ways to address chronic pain from computer overload and start feeling better.
I've prepared this stretch routine of circular motions to help you combat any stiffness from too much sedentary screen time. These simple exercises address different parts of your body, relieving tension and allowing you to feel loose again.

Arm circles

Slouching down the shoulders is common when working at a computer. You might not even notice you're doing it.
Arm circles help address shoulder stiffness and will get your blood flowing after sitting down for a while. This move is also a great way to engage your back. With this circular movement, you're stretching your back as well as your shoulders while simultaneously getting in a quick arm workout.
Start by standing up straight with your arms extended out from your sides.
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Start moving your arms in a small circular motion, gradually building up to larger movements.
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Continue to make bigger circles, making sure you feel the stretch in your shoulders, arms and back.
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After 10 seconds, reverse the motion, making ever wider circles.

Wrist circles

Typing all day long causes a lot of stiffness in your wrists and hands, and too many people don't even think to address this pain.
Wrist circles help your wrists stay flexible. Doing this movement before strength-training exercises like pushups or weightlifting also prevents injury. This exercise is important for keeping your wrists strong throughout the day.
Bend your elbows to put your wrists out in front of you.
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Begin rotating your wrists in one direction for about 10 seconds before switching to the other direction.
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You can move both wrists at once, or focus on one at a time if you'd like.

Hip circles

Hip circles will put your core in motion while stretching your back and hips. This move is the perfect exercise to combat full-body stiffness.
Begin standing, with your feet shoulder width apart and your hands on your hips. Rotate your hips, starting with small circles.