Keep a stretch band in your office desk and at least once an hour, pull it out and do a few reps of butterfly stretches of bicep curls. It's a quick distraction and helps you get in some muscle strengthening right at your desk
Keep several bands of different resistant strengths and as you gain strength, use a marker to show your progress by indicating on the band where you were when you started and where you are currently. The closer your hands are on the band, the more resistance you have.
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