If you are like me, you sit in front of a computer for hours each day. Over the years, numbness, weakness and pain in your fingertips can start to develop. Carpal tunnel is one of the risks associated with long-term computer use. Carpal tunnel can be easily avoided with daily desk exercises and an ergonomic desk setup.

Most daily exercises focus on stretching the bottom of your wrist on the same side as the palm of your hands. Here are a couple of the most recommended ones. You can do them at your desk, and it only takes a few minutes. Just make sure no one is watching.

The first exercise is the Prayer Stretch.

Put your hands together in a prayer position. Lower your arms until your wrists stretch and your hands push backward toward your arms. Move both hands back and forth for 15 to 30 seconds to stretch your wrists.

The next exercise is the Wrist Flexor.

With your arm stretched in front of you, pull your hand back towards your chest. Flip your hand over and pull your hand toward you again. Do each of these exercises for both hands. You should flex your wrists for 15 to 30 seconds.

In addition to exercises, you can reduce stress on the nerve with an ergonomic desk setup.

To start, you’ll want to adjust the position of your computer screen. Your screen should be at eye-level, so you’re not looking up or down. If you can’t adjust your screen height, invest in risers.

Once your screen is positioned, you should recline your chair slightly. Your keyboard should be right above your lap and completely flat. These adjustments will keep your elbows at a slightly open angle and allow your wrists to maintain a neutral position.