Attention, desk-dwellers: Depending on how you sit, staring at a computer screen all day can impact the structure of your upper spine and result in tension and pain. But there's a way for you to undo the damage and find relief. Yoga therapist Alison West, PhD, E-RYT, director of the Yoga Union Backcare & Scoliosis Center, offers two simple poses you can do throughout the day to lengthen your cervical spine and melt tension. Need a more intense release when you get home? Her final move with two dowels—wooden rods available at most hardware stores—will feel like an instant deep tissue massage.