OK, so this isn't really an exercise but a good starting position is key to these exercises and if you can get into the habit it will alleviate many aches and pains anyway. Make sure that your seat height is right - your thighs should be level or slightly sloping down to the knee.

Sit squarely on the seat and lift your head and neck up - imagine you are being pulled up by a string attached to the top of your head. At the same time move your shoulder blades down your back, but be careful not to move your shoulders back while you do this.

Pull your stomach in - do this by trying to squeeze your navel back towards your spine. Breathe regularly while doing this and continue to do so while sitting - don't drag your stomach in by holding your breath.

Inevitability you'll slump back down after a while but the more you pull yourself up again the easier it will become. Also, for a change, try sitting on the front half of the chair for a few minutes so that you aren't being supported by the back of the chair - this will build up your back muscles.

Sit upright but at the edge of your seat, pushed back from your desk, or swivel sideways to give you the room to stretch your leg out. Lift your knee up as far as you can comfortably go, then raise your lower leg up until it is parallel to the floor.

Keeping the knee raised, slowly allow the lower leg to go down again - don't let it drop quickly - then lower the knee until your foot touches the floor. Repeat for the other leg and if you get really confident you can do both at once, but grip the sides of the seat for balance.

Adopt your sitting straight position, put your finger tips on your shoulders and draw wide circles with your elbows. Go one way for five to ten circles then the other way. This is better with both arms at once but if you are on the phone and have to hold the receiver you can do one at a time, switching the receiver over.

In your sitting position, take your left arm, put it over your head and place the hand over (or above) the ear on the other side. Draw your head (gently!) sideways and down to close the gap between your right ear and shoulder. Rest there, take five to ten deep slow breaths then release - repeat for the other side.

Again sitting up straight, place your hands behind your head and slowly draw your head forward so that your chin moves towards your chest. Remain there for five to ten deep slow breaths then move your hands down to rest on the back of your neck and raise your head up, then back as far as you can comfortably go.

Keeping your sitting pose and with your chest facing forward, slowly rotate your neck to one side as far as it will go, count to ten then come back to the front. Then do the same on the other side.

If you've been sitting for more than forty-five minutes and can't get away from your desk for a quick break, try standing up while you're on the phone. Apart from giving your body a change of scene it will speed up your heart rate which brings many other health benefits.

Many people believe it puts more dynamism into your phone manner and speeds calls up too.

A number of times we've talked about doing these exercises while on the phone and perhaps the most important thing to do in terms of back and neck health in the office is not to hold the phone between your shoulder and ear.

If you do have to make lots of phone calls and need to type at the same time, buy a hands-free headset, or use a loudspeaker if you're in an office on your own - your body will thank you for it.