Nevertheless, having a few go-to office exercises can help you break down extended sitting periods and incorporate movement into your day. These 7 office exercises can help you stretch and build muscle. Stretching is particularly useful in the office where hunching over a desk can cause uncomfortable tightness in the neck, shoulders, and back.
Sit on the edge of your chair (if it has wheels, wedge the chair against the desk or wall to make sure it does not roll). Put your feet together, flat on the floor. Lean over, chest to knees
Sitting in your chair, lift one leg off the seat, extend it out straight, hold for 2 seconds; then lower your foot (stop short of the floor) and hold for several seconds. Switch; do each leg 15 times. To work your chest and shoulders, place both hands on your chair arms and slowly lift your bottom off the chair.
To exercise while sitting at your computer, do a running exercise by extending your legs with your toes pointed and pulling each knee towards your chest while moving the opposite shoulder forward. Alternatively, do 30 sitting jumping jacks by bending your knees and extending your arms simultaneously for each rep.
Ab Exercises to Do at Your Desk Read more: 7 Ways to Burn More Calories While Sitting at Your Desk at Work. After Office Hours. Although squeezing abdominal exercises in at your desk is preferable to skipping them altogether, don't rely on them alone to achieve a washboard belly.
Exercises Done at Your Desk to Strengthen Your Back. You know it's important to keep your back strong so that you can endure hours of sitting at a desk, but it's difficult to find the time to exercise when you are stuck at work for eight or more hours every day.