THE problem of prolonged sitting is stiffness and pain. If you work at a desk or computer for a long time, your muscles are likely to get stiff and sore.

Desk stretches help prevent pain and stiffness.

Mayo Clinic shared these two desks stretches that could alleviate muscle and back pain.

* Neck stretches. To prevent or reduce stiffness and pain, try simple neck stretches throughout the day.

For the first stretch, lower your chin to your chest while keeping your shoulders nice and straight. Hold the stretch for 15 to 30 seconds. You’ll feel tension in the back of your neck. Relax and slowly lift your chin to the starting position.

Next, rotate your head to one side while keeping your shoulders nice and straight. Hold the stretch for 15 to 30 seconds. You’ll feel tension in the side of your neck and your shoulder. Relax and slowly return to the starting position. Turn your head to the other side and repeat the stretch.

Next, tilt your head so that you’re moving your ear toward your shoulder. Don’t bring your shoulder up to your ear. Hold the stretch for 15 to 30 seconds. You’ll feel tension in the side of your neck. Relax and slowly return to the starting position. Tilt your head to the other side and repeat the stretch.

When you’re stretching, keep it gentle. Breathe freely as you hold each stretch, and be careful not to bounce. Expect to feel tension while you’re stretching. If you feel pain, you’ve gone too far.

* Seated stretches. For the first stretch, bring one of your knees toward your chest. Use your hands to grab the back of your thigh and gently pull it toward you. Keep your back straight, being careful not to lean forward.

You’ll feel tension in your lower back and the upper part of your buttock. Hold the stretch for 30 seconds. Relax and return to the starting position and repeat the stretch with your other leg.

Next, position yourself on the edge of your chair and straighten out one of your legs in front of you, resting your heel on the floor. Bend forward at the hip until you feel a stretching sensation at the back of your thigh. Be sure to keep your back straight. Hold the stretch for 30 seconds. Relax and return to the starting position and repeat the stretch with your other leg.

When doing seated stretches, it’s safest to use a chair that doesn’t have wheels. Breathe freely as you hold each stretch, and be careful not to bounce. Expect to feel tension while you’re stretching.

If you feel pain, you’ve gone too far.