The office is no place for squats, although you can give your glutes a good workout while sat down. Tighten one bum cheek, hold for five seconds, relax, then repeat four more times before moving on to the other.
Sneak in some easy stomach exercises while you’re busy at your desk. Sit up straight with your feet flat and pull your tummy in, focusing on the area just below your belly button. Hold for five seconds and release. Repeat five times.
Calf raises strengthen the front of your shins and calf muscles. Kick off your shoes and sit at your desk with feet hip-width apart, then gently move both heels up and down. Do 20 reps, rest and repeat as many times as you feel comfortable.
Back and shoulder stretches
For an upper back stretch, sit up tall with arms outstretched and hands clasped in front of you, pulling your elbows apart to separate the muscles between your shoulder blades (try tucking your chin into your chest, too). Next, place both palms at the base of your spine and try to squeeze your elbows together while staring at the ceiling.
Stretch your neck muscles by tilting your head sideways, bringing your ear towards your shoulder, while sitting as tall as possible. Then do the other side. Hold each stretch for 30 to 45 seconds, and breathe normally throughout.
Hand and wrist exercises
Stretch your fingers by placing the fingertips together and pushing, while moving your elbows and wrists outwards. Hold for five seconds then shake them out. Roll your wrists in a circular motion clockwise and then anticlockwise before shaking out.
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