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Do you suffer from stiff joints, aching muscles and often feel tired as a result of spending long hours sitting in front of your desk at work?

Well, now you can tone-up and relieve some of that stress and tension while writing up a report, answering emails or even talking on the phone. Here are our top ten easy desk exercises:

1. Computer Crunches. To tone up your abs, sit up straight with your feet flat on the floor. Perform a simple pelvic tilt by pressing the lower back into the chair as you contract the abdominal muscles and hold for a few seconds. Relax and then repeat 10 - 20 times.

2. Buttock Squeezes. To tighten your buttocks, sit up straight with your feet flat on the floor. Once again perform a simple pelvic tilt by pressing the lower back into the chair and concentrate on contracting the buttocks, hold for a few seconds, relax and repeat 10 - 20 times.

3. Sitting Leg Extensions. To work the front of your leg, sit up straight with your feet flat on the floor. Lift and extend the lower right leg with the toes pointed up until the leg is straight and squeeze the upper leg. Hold for one second, lower the leg and repeat with the left leg. Repeat 10 - 20 times with each leg.

4. Sitting Calf Extension. To tone your calf muscles, sit up straight with your feet around 12 inches or 30 cm apart. Place the weight of your legs on the front of the balls of your feet. Slowly lift your heels, toes still touching the floor, squeeze the calf, hold for one second and relax. Repeat 10 - 20 times.

5. Standing Leg Curl. Exercise the upper rear of your leg while reading an email. Stand facing your chair. Lift the right foot off the floor toward the buttocks and hold for one second. Lower the leg and repeat to complete a full set. Do the same for the left leg. Repeat with each leg 10 - 20 times.

6. Biceps Curl. Keep two 500ml bottles of water on your desk to use instead of dumbbells. Sit up straight with your feet flat on the floor. Hold the bottles in your palms facing your body. Bend your arm at the elbow while turning your wrists outward until your palms are facing the ceiling. Lift the bottle towards the shoulder without moving your upper arm. Stop when the bottle meets your shoulder and hold for one second. Lower and repeat 10-20 times with each arm.

7. Triceps Extensions. Sit up straight with your feet flat on the floor. With your right hand hold a bottle of water over your head until your arm is almost straight. Slowly bend your elbow, lowering the weight until your arm forms a 90-degree angle behind your head. Then extend your elbow until it is slightly bent at the top position. Do not allow the bottle to touch your head or neck area. Lower and repeat.

8. Forward Arm Circles. To work your shoulders, sit up straight with your feet flat on the floor and arms extended out at your side. Slowly circle your arms forward, controlling the movements and focusing on the shoulder muscles.

9. Reverse Arm Circles. Sit up straight with your feet flat on the floor and arms extended out at your side. Slowly circle your arms backwards. Control the movements and remember to focus on the shoulder muscles.

10. Stretch. Stretching is very important and is a great way to de-stress. Begin with your head, then stretching the shoulders, arms, fingers and then finally your legs.