If possible, set up a standing work station to minimize the physical strains that sitting puts on your back and neck.  If you can’t stand consider an exercise ball as a chair, which keeps you moving and balancing all day instead of sitting stagnantly. Set the top of your computer monitor just above eye level, [...]

Here’s a new 3 minute upper body series that I designed for Straighten Up, an international spinal hygiene program. You can use a medicine ball or almost anything that has some weight as resistance. See the video here