Easy Exercises You Can Do At The Office

Incorporating desk exercises into your Monday through Friday routine can help you stay fit even if you’re confined to your office all day. The best way to keep your body in shape is to squeeze physical activity in wherever and whenever you can. While you can’t makeover your body in simply Doing desk exercises alone, you can speed up the process and begin developing some muscle tone.

Shoulder Stretching

Office Exercise for the Whole Body

Office Exercise for the Whole Body

Shoulder pain is the most common problem for those who are having a long hours seating job. To prevent this stretching your shoulder is the easiest remedy you can do. In this, simply lift both your shoulders up together in a way that it seems like you are shrugging. Stay in the same position for about 5-10 seconds and then relax. Repeat the same for at least 10 times in one go.

Sitting side bends

It is very easy exercise that you can practice in your office hours. Simply sit at the edge of the chair, grabbing a one liter water bottle using both of your hands. Raise the bottle above your head keeping the hands straight. Now turn your torso to the right side as much as you can and stay in the same position for about 6 seconds and then come back to the normal position. Twist your torso to left side as far as you can, stay same for at least 6 seconds and then get back to the starting position. Continue the same for 6 times at a stretch. It is one of the best exercises to lose weight without putting hardly any effort.

Praying Posture

It is one of the best desk exercises. Sit straight on your chair with your feet lying flat on the ground. Bring both the arms close to your chest and place them in a way like we are praying i.e. like by joining both our hands. Now push the hands in the outward position, while keeping the palms together. Stay in this position for 20 seconds and then relax.

The Wall Sit

While performing this exercise you need to leave the chair. It will be best if there is a wall behind your desk and if not then you can go for a different wall to lean on for some minutes. In this, pretend you are sitting on a chair while leaning the back on the wall. Your feet must be placed away from the wall and your knees must be bent as like if you are sitting, and your buttocks must be in the air. Keep this up as long as possible.

Sitting Squats

Sitting Squats in front your chair and then lower your body in a squat position by keeping your legs hip width apart and bending the knees, with your arms raised in front. Now hover over the chair for at least 10 seconds and then return to the standing position. Repeat for 8-10 times at a stretch.

Palm Stretch

You can perform it either by sitting or standing. Sit straight with your arms extended in front of you and your palms facing up. Hold top of your right arm with the left hand and pull the fingers inward. Stay same for 30 seconds and relax. Continue the same with other arm. This will make one repetition. Repeat for 5-6 times at a stretch.


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