If you have a 9-5 job and sit down for long hours we have some news for you. Sitting for prolonged periods of time can lead to imbalances in your body that cause poor posture and injury down the road.

That’s why you  need to find ways to incorporate simple workouts while you are sitting down at work.

These are really basic moves that won’t distract your colleagues in any way, you can try them while at work.

Because you are at your desk, you are limited to leg raises and simple stretches, here are some for you to try out below:

Leg raises


Leg raises depends on your leg room at the office. You simple raise on leg while the other is touching the ground and rotate. This workout helps with your glutes and calves. You do various kinds of leg raises from leg circles to knee lifts.


Reach for the sky


This yoga-esque move involve reaching your arms (from a sitting positing), straight up to the sky and trying to touch the ceiling – relieving tension in your arms and shoulders.

Neck stretch


Working at a desk all day can certainly lead to kinks in your neck, so gently touch your ears to each shoulder and hold for a few seconds to stretch it out.

Cat/Cow Stretch


You only feel as young as your spine is flexible! This move can help. Sit up straight, place your feet flat on the floor, and rest the palms of your hands on top of your knees. Inhale, arch your back and look up, pulling your shoulders back as you do so.

Seated Hip Opener


From sitting up tall in your chair, lift your right leg up and bring your right ankle across to land right above your left knee.  Flex your right foot to protect your knee.  Gently place your left hand on your right ankle and your right hand on your right knee.  If you have tight hips (which many of us do from sitting in chairs all day long), your shin might not be parallel to the floor, and that’s perfectly fine!

Chest Opener


If you have a job that requires you sit at a desk, you probably have some pretty tight chest and shoulder muscles. You can stay right in your chair for this one. Simply interlace your fingers behind you and place your arms on the top of your chair’s backrest. Drop your chin to the chest. Your chest, shoulders, and neck will appreciate it. Hold this pose for 8-10 breaths.

They are all tested and trusted as I practised everything while I was working on this article.


Images:movenourishbelieve.com, theberry.com

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