This document provides instructions for computer and desk stretches that can be done periodically throughout the day to relieve stiffness from prolonged sitting. It outlines 12 stretches, including neck rolls, shoulder rolls, side bends, arm stretches, and combined arm and leg stretches. Each stretch is demonstrated with an image and instructions to help improve posture and reduce back and neck pain caused by long hours sitting at a computer or desk. The document recommends doing the short routine every hour or whenever feeling stiff in order to feel better and stay active while working.