Do you sit at a desk for seven hours or more five days a week?

For many people, the majority of our days are spent working at a computer or typing on a tablet or phone. This can lead to several biomechanical issues or ailments including wrist inflammation and, potentially, carpal tunnel syndrome.

In addition to setting up an ergonomically effective working environment, and putting down the iPad at dinner time, it's important to include some elbow and wrist mobility as a part of one's daily routine to help ward off the numbness and tingling that are precursors to much more severe disorders.

Here are three ways to improve your wrist mobility. All of these exercises can be done at your desk in less than five minutes!

Wrist Rolls

Sitting up tall, begin with palms together in front of the chest with elbows out. Roll the hands outward so the palms open up to the front; extend the arms while rolling the wrists so the back of the hands meet. Once the arms are fully extended and the backs of the hands are touching, roll the wrists so the thumbs come toward the face as the elbows bend inward. Continue to roll the wrists and bend the elbows until you're back at the starting position. Repeat in the opposite direction.

Palms Up/Palms Down

Sitting up tall, extend the arms outward to the sides at shoulder height. Begin with the palms up with fingers spread wide and the chest open. Next, rotate the palms to face downward, pointing the thumbs backward. Rotate the palms up and down to feel the stretch through the forearms, biceps, shoulders and neck. Alternate this motion by beginning with the right palm up and the left palm down.

Arm Roll-Ups

Begin with the arms extended in front and the palms facing up. Flex the wrists to point the fingers upward. Next, bend the elbows and bring the fingertips to the shoulders. Tuck the fingers in toward the biceps and point the elbows toward the sky. This stretch should be felt from the shoulders to the fingers.

Start now to decrease your chances of health-related issues down the road!

Read more Sports Doc for Sports Medicine and Fitness.