4 Easy-Peasy Office-Friendly Exercises You Can Do Now

Sitting at a desk for long hours for work or study can often make it seem like you are literally stuck in your chair. As funny as that may seem, there are serious health risks that come from being sedentary. High blood pressure, weight gain, and more have been linked to inactivity due to desk-based professions. If you are starting to feel the burn of being desk-bound, our list of easy-to-perform exercises that are desk-friendly can help.

Hip Stretch

Inactivity can cause your hips to get tight, both on the top and in the back. Weeks and months spent in the sitting position can actually cause the hip flexors to shorten and the glutes to lengthen. This is the main reason there is tightness, but stretching on a regular basis can provide relief and prevent muscle loss.

Come to a standing position and move your left leg back a couple of feet. Assume a pre-lunge position with the back knee bent, and then lower both of your knees until you start to feel the front of your hip stretching. Once you are in position, flex your glutes to make the stretch deeper and gold for at least 20 seconds. Return to your starting position and repeat on the other side. Do 15 reps.

Seated Spine Twist

Stretching your lower spine is a great way to get your blood circulating and also relax your muscles. Cross your legs while in a seated position and then twist your body to one side. Hold for 20 seconds, switch legs, and then repeat on the other side. Do 10 reps on each side.

Inner Thigh Stretch

Your groin, hips, and inner thighs don’t get very much exercise when you sit at a desk for days on end. This stretch will help relieve tightness and tension in those areas. In a seated position with your toes pointing outwards, open your legs widely. Lean your body forward and place your elbows on the top of your thighs. Make sure to keep your ab muscles tight and your back straight. Press your body forward on your thighs until you feel the muscles in that area start to stretch. Hold the position for 20 seconds and repeat for 20 reps.

Arm Circles

Moving your arms will help get your circulation up and also get your heart rate up. In a standing position place your feet apart about the width of your shoulders. Next, put your arms out to your sides at the height of your shoulders. Then, rotate your arms in small circles backward for 20 rotations, and then forward for 20 rotations.

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