Basic Movements for Working Office Workers

1. Stretch your neck

Stand or sit up straight in your chair. Drop your right ear toward your right shoulder so you feel a mild stretch on the left side of your neck. Relax and let your left shoulder drop, then place your right hand on your head and pull down gently. Hold for 30 seconds, and repeat on left side. Tip: Even mundane tasks like typing put stress on your body. Try to stretch at least once in the morning, once in the afternoon, and again at the end of the workday.

2.Tuck your chin to your chest

Drop your head down and tuck in your chin. Slowly turn your chin toward your left shoulder, and then slowly turn toward your right shoulder. Repeat this move up to 10 times.


Tip: Don’t make complete circles by tilting your head back, as this can put stress on your spine.

3.Stretch your shoulder

Stand or sit up straight in your chair, with your shoulders down. Keeping your head and neck stable, slowly roll your shoulders forward, up, and then back to complete a full circle. Concentrate on creating as large a circle as possible without scrunching your shoulders toward your ears. Repeat the circle 10 times in one direction and then 10 in the opposite direction.

4.Stretch your feet

Sit comfortably in your chair and place your right ankle on your left knee. Slowly circle your right foot clockwise 20 times, then counterclockwise 20 times. Repeat with the left foot.

5.Stretch your back and chest

Sit or stand up tall with your arms out to the side, elbows bent, palms forward, and fingers pointed upward toward the ceiling. Keeping your spine straight, press your arms back until you feel a slight stretch in your chest and shoulders. Hold this for 30 seconds, then rest. Do this 10 times.

6.Stretch your back and chest

Extend your right arm out in front of you with your palm facing forward and your fingers pointed to the ceiling. Use your left hand to stretch your right hand’s fingers and palm back toward you as far as they will comfortably go. Hold that position for 30 seconds, rest, and repeat on your left hand.

7. Gluteal Squeeze

This exercise is one you can do without drawing attention from your coworkers. While sitting or standing at your desk, contract your butt muscles and hold tight for three seconds. Then, relax and contract again. Repeat throughout the day for a firmer, stronger backside.

8. Chair Dips

Build your triceps with this effective workout. Sit on the edge of your chair with your legs out in front of you. Place your hands behind your hips and grab the edge of the seat. Lower yourself down and back up again. Start with 6 to 8 reps, or challenge yourself with more as your arms become stronger.

8. Leg Extensions

Want to tone your legs? Try this exercise. Sit down and extend your right leg to hip level. Hold for as long as possible, then relax. Alternate sides to get even results.

9. Abdominal Curls

Target your abs while simultaneously answering conference calls.Sit up tall with arms crossed over your chest. Squeeze abs tightly, and curl your chest down toward your hips, holding this move for a few seconds. Return to an upright position and repeat again.


8. Calf Raises

For well-defined calves, raise your heels a few inches off the ground. Hold this position, and then slowly lower your heels back down. Do this exercise while standing at your desk—you may need to hold on for balance and support.

9.Hamstring Curls

While at your standing desk, bring one foot up to your backside, and then lower. Repeat 10-15 reps, and switch legs. This stretch strengthens hamstrings, which are susceptible to sports-related injuries.

10.Desk Pushups

Get strong, toned deltoids and triceps without placing your hands on the dirty office floor. Plant your hands on the edge of the desk, shoulder width apart. Stretch your legs out behind you, lower your chest to the desk, and push up.

11.Side Lunges

This move works your inner and outer thighs, glutes, and hips. Stand with your feet parallel, hip width apart. Step to the side, straightening one leg while bending the other. Hold your position for a few seconds, and then return to standing. Switch legs and repeat.


12.March in Place

According to Prevention magazine, you can burn up to 225 calories per hour when pacing or marching in place at your desk. Movement also stimulates brain activity, so you’ll be more productive and energetic.