If all that typing is taking its toll on your wrists, or you've been hunched over your desk for hours, take five minutes to readjust your posture and loosen your muscles. These sequences can be done at your desk (you won't look too conspicuous), and are great for staving off aches and pains - and improving the range of movement in your wrists and neck.

Loosen your wrists

1. Before you start this massage, try to forget where you are for a moment. Close your eyes, try to switch off your mind and take several deep breaths.

2. Place your left elbow on your desk or the arm of your chair, with your palm facing upwards. With your right hand, grip the fingers of your left hand and gently stretch them downwards. Breathe in deeply before each stretch, then breathe out for a count of five as you hold each stretch. Next, with the left palm facing down, place your right hand on top and again press down for a count of five.

3. Now wrap your right hand around your left wrist and rub to stimulate your circulation.

4. With your thumb, apply firm circular pressure to the centre of your palm. Make three slow circles in both directions, then move to any other point on your palm and make another three circles. Work your way over the whole palm, then change hands and repeat steps 1 to 4.

5. Finally, give your hands and wrists a good shake to finish.

Neck-and-shoulder stretch

1. Relax your shoulders and bend your neck slightly forward to reduce any tension held there. Place your right hand on your left shoulder. Using your index, middle and ring fingers, apply pressure to your shoulder. Work along the shoulder selecting the most tender spots and massaging them, using either circular or static pressure. Repeat on the opposite shoulder.

Note: You can watch videos of the wrist and neck-and-shoulder massage sequences (and try them out as you watch) at theguardian.com/relaxation

2. Reach for both your shoulders and create circular pressure with your fingers. Close your eyes and breathe deeply. If you feel a knot, breathe in and, on the out-breath, apply static pressure to each tender spot and hold for five seconds.

3. Keeping your hands on your shoulders, apply deep static pressure to your shoulders, tilt your head back and count to five. Then, still squeezing the shoulders, bend your neck forwards until you feel a stretch through the back of your neck. Hold for a count of five before returning to neutral.

4. Finish by joining your hands behind your chair and stretching them away from your body.