These exercises can easily be done between video game levels or right from your desk at work:
Hand and Finger Stretches
The simplest desk exercises are hand and finger stretches. Typing for long periods is known to cause repetitive strain injuries and tendinitis. Hand and finger stretches increase the range of motion and relieve stiff joints.
- Make a fist and hold it for 30-60 seconds.
- Open your palm and spread your fingers wide.
- Complete at least 4 repetitions with each hand.
Neck Rotations
Sitting all day can stress the neck and shoulders. Correct ergonomics at your workstation can reduce muscle tension, and neck stretches are another chair exercise that can help ease pain.
- Lower your chin and roll your neck in a circle.
- Lift your chin and bend on each side for 10 seconds.
- Repeat as necessary throughout the day.
Abdominal Stretches
Usually, the first place added weight appears is around the stomach. There are many abdominal stretches to choose from, but this one also works your oblique muscles.
- Sit on the edge of a chair with your knees and feet flat on the floor.
- Place your hands behind your head and twist to the left, holding for at least one count.
- Repeat the motion to the right and hold.
- Perform 20 repetitions.
Hip Flexions
Hip flexions are another office chair exercise that helps fight a sedentary lifestyle.
- raise one foot a few inches off the floor while sitting in a chair.
- Keep your knee bent at a 90-degree angle and hold for at least 10 seconds.
- Repeat with the other side.
Leg Extensions
While still sitting, transition to leg extensions as your next exercise. While doing leg extensions on an exercise machine with heavy weights can be harmful, performing this exercise at your desk is easier on your knees.
- Extend one leg until level with your hips.
- Hold as long as possible then relax.
- Do each leg ten times.
Toe Raises
Toe raises are a great exercise for your shins. Do this exercise sitting or standing, but hold on to something sturdy for balance. For a more strenuous office workout, use a resistance band.
- Keep your heels on the ground and lift your toes and the balls of your feet.
- Repeat as necessary.
Calf Raises
Calf raises are similar to toe raises but use a different part of the foot for an effective exercise at your desk.
- Stand in front of a desk to hold on for balance.
- Raise your heels off the floor and slowly lower back down.
Chair Squats
Squatting in front of a chair is an exercise that works multiple muscles.
- Stand with feet hip-width apart.
- Bend and lower your hips until your backside is a few inches from the seat.
- Slowly stand up.
Shadow Boxing
Some workouts are more fun than others. Tap into your inner boxer and take a few jabs to the air for stress relief. You can use full water bottles to add resistance to your punch.
Elevated Push-Ups
Traditional push-ups aren’t as easy to do in an office or cubicle, but changing your position creates an alternative exercise.
- Lean on the wall or a sturdy section of the desk, supported by your arms and hands.
- Slowly push away until completing a full push-up
- Repeat action for as many as you can do.