Working in an office can be tough, especially when you have to sit in the same position for hours. This can also cause several health problems; such as back problems, muscle pain, neck and shoulder issues, and backbone pain, etc. To avoid these problems, you can do super easy and beneficial exercises for the office.

8 Exercises for the Office

Mentioned below are the eight exercises for the office that you can easily do while sitting at your desk. Some of these exercises can be done around people while some exercises should be done alone. Scroll down to find these awesome exercises so that you can stay fit and healthy right in your office:

Inner Thigh Stretch

Inner thigh stretch is one of the best exercises for the office that begins with you sitting on a bench or chair. Your legs should be wide apart and toes out with you leaning forward. Your elbows should be resting on your thighs. Try to squeeze your abs and keep your back straight. Lean forwards and use your elbows to force your thighs outward. You should feel a stretch in the inner side of your thighs. Stay in this position for ten to thirty seconds. Also, you would want to do this exercise when no one is around you because it doesn’t look professional.

Seated Hip Stretch

For this exercise, you need to hold yourself in a seated position while your right ankle is crossed over your bent, left leg. Keep your back straight and sit tall. Lean forward a little and reach out with your body as farther as you can. You should feel a stretch in the right hip and glute. If you want to stress upon the stretch, you can press down. Stay in this position for twenty to thirty seconds. Follow the same movement with the opposite sides.

Hip Flexor Stretch

For hip flexor stretch, begin with standing straight and your right leg extended behind you. Fold the knee of your extended leg into a lunge so that you feel a stretch in the front of your hip. If you want to enhance your stretch, you should squeeze the glutes of your back leg. Remain in this position for at least thirty seconds. Do the same stretch on the opposite sides.

Neck Stretch

For neck stretch, you need to start with sitting in a chair. Afterward, bend down and hold the front leg of the chair with your right hand and pull slightly on it. While you are pulling, you need to bend your head to your left side. At this point, you should feel a stretch on your right side of the shoulder and neck. Stay in this position for thirty seconds and then alternate the movement on the other side. You can also decrease the time you stay in one position if you are uncomfortable and increase gradually as you feel more comfortable.

Forearm Stretch

You can do this exercise either standing or sitting. You need to begin with stretching your right arm outward and bending your hand down so that your fingers are pointing to the ground. Pull the fingers of the bent hand inwards by using your left hand. During this part, you should feel a stretch in your forearm. Keep this position for at least thirty seconds. Once you are done with one side, alternate the same movements on the opposite side.

Torso Stretch

For torso stretch too, you can do this exercise while sitting or standing. Hang your arms by your sides and lace your fingers together. After lacing your fingers, extend your arms upwards. With each inhale, try to reach as far up as you can then, let out your breath, and open your arms. After opening your arms, bring them back to their original position to complete one rep. Try to complete eight to ten reps for better mobility.

Spinal Twist

Do this exercise while sitting and your feet laying flat on the ground. Squeeze your abs and lightly turn your torso to your right side. You can press the stretch further by using your hands holding the handles of the chair you are sitting on. Keep your back upright as you turn your torso as far as is comfortable. Stay in this position for ten to thirty seconds. Follow the same movements on the opposite side.

Shoulder Shrugs

Shoulder shrug is also among best exercises for the office that you can do either sitting or standing. For this exercise, you need to move your shoulders upwards while you squeeze them as much as is possible. Stay in this position for two to three seconds and then relax your shoulders as you bring them down to their original position. This movement completes one rep. Repeat the same movement for eight to ten reps.

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