LOUISVILLE, Ky. (WDRB) - Sitting at your desk for hours on end, staring at your computer screen, bad sleep, bad posture, too much stress and texting on your phone can create a stiff neck, tense shoulders and headaches.

The forward head position while doing these tasks will eventually lead to disk herniations and pinched nerves.

"You can correct your posture and avoid pain by incorporating 4 simple exercises into your daily life" says, Carlos Rivas, the Director of Health and Wellbeing at Proformance, LLC.

Flexibility and stretching exercises can expand or preserve the range of motion and elasticity in affected neck joints, and thus relieve the stiffness that leads to pain. As a general rule these exercises are best done everyday, and some stretches should be done several times a day.

a. Pull-Aparts with neck flexion: perform for 10 reps

b. Diagonal pull-apart with head rotation: perform for 10-12 reps

c. Foam roller chest flys: perform 10 reps

d. Mid to upper back foam roll

Train smarter to maximize your full potential! For more guided exercise and information, visit www.proformanceresults.com.

Carlos Rivas, MS, CSCS is the Director of Health and Well-being @ ProFormance,LLC and FitCorp,LLC. He holds a bachelor's degrees in Exercise Science and Sports Medicine and a Masters degree in Exercise Physiology. Carlos is a Certified Strength and Conditioning Specialist, National Strength and Conditioning Certified Personal Trainer, American College of Sports Medicine Certified Personal Trainer, fitness editor for Kentuckiana Health and Fitness Magazine, Strength and Conditioning instructor for the University of Louisville Exercise Science Program, Fitness Consultant to the Miss America Program, and has more than 20,000 hours of personal training experience. Carlos can be reached by e-mail: carlosfitpro@gmail.com or (502)741-9428.

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