Sitting for long hours at a single place and having no bodily movements would lead to health problems at a later stage in life. So it is better to get yourself into some simple exercising pattern, in order to get that perfect posture to carry out your work in a proper manner.
This form of work out would help release the stiffness in your neck and shoulder areas. What you could really do is to inhale deeply, grip your shoulders with the help of your fingers and try to lift them up to ears. Release your hand holding for five seconds.
While seated at your desk, try clenching both fists and stretch your hands out in front of you. For five minutes, rotate your wrists, clockwise and then anti-clockwise repeatedly.
Practicing leg extensions, twice a day proves to be beneficial for your abs and legs. When you are seated, extend both your legs straight out in front of you, so that they appear parallel to the floor. Flex and point your toes downward in front of you. Repeat this five times.
Cross your arms and place your right hand on the left shoulder and the left hand on your right shoulder. Inhale and exhale deeply and keep holding it for five seconds and release.
Stand straight with feet apart. Entwine your fingers and hold the nape of your neck. Look upwards toward the ceiling and stretch your neck.