While working from home does afford benefits, there are some downsides, too. Sitting in a chair hunched over a computer screen every day can wreak physical havoc. While an ergonomic chair, keyboard, and mouse can be helpful, there’s only so much they can do.

Constant hunching for hours on end can be a real pain in the neck (back, shoulders, bottom, head, and even the legs). Fortunately, there’s a way that you can reduce tension, strain, and tightness.

How? – By incorporating these three simple stretches into your day.

Should Shrug

To reduce the buildup of tension and strain in your shoulders and neck, do the shoulder stretch. While seated or standing, lift your shoulders up toward your ears and squeeze them as hard as you can. Hold the position for a few seconds, roll them back, and relax.

Repeat eight to 10 times.

Spin Turn

Sit in your chair, place your feet flat on the floor, and contract your abs. Place your hands on your chair’s armrests or on your desk, and slowly rotate to the left. Be careful to only twist as far as you can comfortably can, while keeping your back straight and your hips square.

Seated Hip Stretch

Cross your left ankle over your right knee and sit up straight. While continuing to keep your back straight, gently lean forward. Reach out with your torso until you feel a stretch in your left glute and hip.