For majority of the population, we spend our lives seated in front of a computer screen. This is not only bad for our our health and wellness but it's also really bad for our posture. It causes our shoulders to round, our necks to jut forward, pain in the low back, neck, and wrists. So what can we do? You can't quit your day job, but you can do this sequence of stretches throughout your day. Set an alarm so you have to get up and move around from seated every 30 minutes and try to perform these stretches 3-4x a day (do em more if you want!)

Pec Stretch: Place hand against the wall and open up chest and rotate away from the wall. Hold for 30 seconds per side 
Overhead Lat Stretch: Bring hand overhead and press down behind head. Hold 30 seconds per side 
Cross Body Stretch: A great stretch for the shoulder, pull the arm across the body and pull it in, hold 30 seconds per side 
Chest Stretch: bring hands behind back and interlace the fingers, extend away from the body. Hold for 30 seconds 

 Lat Stretch Against Wall: Place arm on wall and press into wall hold for 30 seconds
 Upper Trap Stretch: Bring one arm behind back and grab head with other hand, apply a bit of pressure, hold for 30 seconds per side. 
Wrist Flexor and Extensor stretches: This one is great if you've been typing a lot. Hold pressure on your wrist flexing and another extending. 30 seconds per side.