Carpal tunnel syndrome affects millions of Americans each year, yet experts aren’t entirely sure what causes it. A combination of lifestyle and genetic factors are likely to blame. However, the risk factors are so diverse that nearly everybody has one or more of them at some point in their lives.

Carpal tunnel syndrome can cause numbness, stiffness, and pain in the fingers and hand. There is no known way to prevent carpal tunnel, but some exercises can lower your chances of needing surgery. We spoke to John DiBlasio, MPT, DPT, CSCS, a Vermont-based physical therapist, for exercise suggestions.

Here are three basic moves you can do any time of day. These stretches and exercises are simple and don’t require any equipment. You can easily do them at your desk, while waiting in line, or whenever you have a minute or two to spare. “Problems like carpal tunnel are best addressed … with stretches done throughout the day,” says Dr. DiBlasio. Protect your wrists in just a few minutes a day with these easy movements.