Do this one yoga asana if you sit all day long in front of the laptop
Step 1: Get on all your fours with your wrists underneath your shoulders and knees underneath your hips.
Step 2: Your body should be in a table-top position with your toes tucked inside and neck long and neutral.
Step 3: Take deep breaths, tilt your pelvis back so that your tailbone sticks up.
Step 4: Drop your belly down, draw your navel so that your abdominal muscles hug your spine.
Step 5: Take your gaze gently up toward the ceiling and gently arch your back towards the floor.
Step 6: Tilt your tailbone and look upward, breathe out and arch your spine towards the ceiling.
Step 7: Tuck your tailbone and move up your spine naturally.
Step 8: Draw your navel toward your spine, drop your head and take your gaze to your navel.