If you have a desk job, it's best if you also have ergonomically correct surroundings - a decent chair, a good mouse, etc. However, if we work for others we can't always control our surroundings. Following is a second best option; desk exercising.
Actually, even if you do have a great chair, it's not a bad idea to do some daily stretches as well.
Tips about exercises:
Always sit properly. No leaning forward constantly (I do this - but I'm working on it).
Move those legs. Switch positions, re-cross, get up and walk around every hour for a few minutes.
To stretch your back, raise one arm straight up. Cross the other arm behind it (example, hold your elbow) then circle your straight arms in tiny circles - sort of like drawing circles on the ceiling.
Give yourself a hug for healthy shoulders and sides. Hug your shoulders as you turn your chest from side to side slowly - no jerking. Breathe in and out as you turn.
If it helps, open your window, let some air in, and pretend you're outside :)
For a healthy neck, sit nice and straight, suck in that stomach, and lower your head (so that you're looking ahead but slightly down. Let your stomach relax and lift your head so that you're gazing upwards.
You can safely stretch several times a day at your desk.
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