Our body is suffering from long term sitting that is bad for spine, joints, circulation and whole organism. There are some basic exercises that can help with long sitting, but if the body is suffering from acute or chronicle pain, first consult with your doctor.
Specialist for medicine are recommending that on every seven hours of work sitting, you need two hours for standing for example when you are making a phone call.
Stand with flat spine and open your legs a little, and straiten your arms, with open fingers in angle from 90 and a little at a time, and bend them, take them in air above your head and touch your fingers. Do this exercise 12 times.