A lot of people are bombarded with things going on in their life and they often don’t have time to go to the gym. People wonder how it is possible to fit extra time into their busy schedules to exercise. There is a solution to that that includes ways to incorporate stretches and exercise into your daily routine while you are at work! But before we jump into the exercises that you can do the most important thing is your posture. Having a good posture can relieve neck and back stiffness which is helpful when working at a desk job.

One of the worst things you can do while sitting at your desk is maintaining a forward head posture. This causes all of the nerves in your head to be compressed that causes very painful headaches at the base of your skull. The key is to have our head aligned with our spine. Also, your feet should be flat on the floor and your knees and hips at a 90- degree angle. Keep your back pressed against the back of the chair to help maintain a great posture. Now I will be getting into some of the stretches and exercises that you can do at your desk.

1.     Push-Ups

This is a great way to get your chest involved at work. I know some of you may not want to get down on the floor, so, another option would be to do them on the edge of your desk or on the wall.

2.     Squats

Simply do free weight squats in sets of 10 until you feel your legs start to burn.

3.     Tricep Dips

These can be done anywhere! You can use the chair at your desk to do them. I would not suggest doing them if you have the chairs that roll… Dangerous! Do these in sets of 10 as well you will feel your triceps start to burn!

4.     Calf Raises

Stand behind your chair hold on to it for support and simply go up until you are standing on your toes and go back down slowly. You will feel your calf muscles working. I’d suggest doing 3 sets of 15.

5.     Glute Squeezes

This will be an isometric move. Squeeze your glutes as hard as you can and hold for at least 30 seconds.

6.     Wall Sit

Stand with your back against the wall and slowly lower your body into a seated position and hold for 30 seconds.

All of these simple yet rewarding exercises are very easy to do while in your office at work or even on your break!