Image: iStock

If there’s one thing I’ve struggled with most since starting full-time work — apart from actually having to get dressed in the morning instead of spending all day in my pyjamas — it’s the constant sitting down.

Like most people who work in an office, it’s not uncommon for me to stay in the exact same position at my desk from the moment I arrive in the morning ’til home-time in the evening. But as more and more studies show just how dangerous sedentary movement can be, it’s got me desperately searching for ways to stretch, move and exercise without strange looks from my colleagues.

RELATED: Sitting is “the new smoking”. Here’s how to protect yourself from its side-effects

The good news is that it’s possible to get moving without leaving your desk.

“Despite statistics showing that our bodies are not built to sit at a desk, most of us spend more than 30% of our lives there,” says Winter Olympian and owner of Studio PP Stephanie Prem. (Post continues after gallery.)

Characters we'd like to share an office with.

Carrie, Sex and the City

Bridget Jones

Emily, The Devil Wears Prada

Hannah, Girls

House of Cards

Joan, Mad Men

The cast of The Office

The Office.

According to Love Me Fitness ‘s Emily Barron, the recommended 30 minutes of moderate intensity exercise is not enough for those who sit at their desks all day.

“You need to get up and move every 40 minutes – it will have such a big impact on your productivity at work as well as your long term health,” she says. “It’s so important for your health and wellbeing to keep active. Sitting still for long periods of time increases the risks of a whole range of health issues.”

Stretches

1. Neck stretch

Both Prem and Barron recommend neck stretches.

"Releasing tension in your neck is the most effective quick fix for those that are desk bound. Your upper back and neck take all the load when you are at a computer all day long which can often lead to tension headaches and a stiff neck."," says Prem.

To do: Take your right hand and place on over your head, resting your hand on your left ear. Gently pull to the right, then look up to the left. Pull gently away from yourself until you feel the stretch. Repeat right and left at least five times.

2. Chest stretch

"A big issue when it comes to sitting at the desk for too long is rounded shoulders," says Barron.

RELATED: How to ease yourself back into exercise when you’ve seriously dropped the ball

To do: Clasp hands together behind your head and bring the elbows together. Take a deep breath. As you exhale, engage your upper back muscles and pull elbows back.

3. Upper Back stretch

"Thoracic mobility is so important for those that get caught typing away at a keyboard all day. An upper back stretch combines with your neck stretch will eleveate mid, upper back and neck tension," says Prem.

RELATED: What you do in the office during the day can determine whether you sleep well at night

To do: From your sitting position, take your hands and interlock them behind your head, being sure to sit up tall with a nice straight spine. From here, imagine there are two panes of glass in front and behind you.

Lean from side to side down towards your hips and stay upright, letting your core do the work. Then, cross your hands across your chest and rotate left to right from your core and spine, not hips.

4. Scapula retraction

To do: Sit up tall. Proceed to squeeze your shoulder blades together for three seconds, then relax. Repeat four times.

Exercises

5. Sit squats

"Every time you go to stand up out of your chair, think of doing your booty some good with this exercise!" advises Prem.

To do: Making sure your legs are at 90 degrees, squeeze your bum and activate your core as your press up out of your chair.

"Repeat this chair squat ten times before you head to the kitchen for morning tea," Prem challenges.

You don't to be in a gym to do your squats.

6. Push Ups

To do: Keep feet together, put your palms on the desk and lower your chest to the edge of the desk. Repeat ten times.

"If you find this too difficult, try putting your knees on your chair," advises Barron.

RELATED: How to use the weights section at the gym

7. Spine curl

"This is such a simple movement but it's just so great for blood flow, spinal mobility, postural realignment, flexibility and improving back pain," says Prem.

To do: From a standing position, tuck your chin in, hang your hands and roll yourself down to the ground, letting your head hang. Drawing your belly button into your spine (turning on the core), roll yourself back up to standing, vertebrae by vertebrae. Take a deep breath and repeat. (Post continues after gallery.)

How the rich and famous stay fit

Miranda Kerr.

Miranda Kerr weights for nobody. (Instagram)

Jessica Alba.

Reese Witherspoon.

Lena Dunham.

khloe kardas

Gigi Hadid.

Anna Kendrick.

<