These Chair Exercises Keep You
Limber and Pain Free

Even if you are able to go to the gym during lunch time, chair exercises combat the repetitive activities and postures that lead to discomfort, lack of focus and reduced productivity. You can burn calories, feel better and do your best by working out in three areas each work day:

1. Make Daily Exercise part of your work day
2. Practice Posture Exercises
3. Take a break for Chair Exercises

Daily Exercise

Each of these is so simple, but few of us do them. To make these healthful behaviors a daily thing, choose which ones you are going to turn into new daily rituals. Once you do them for a while, they’ll be second nature and you’ll feel better!

1. Park or exit the bus several blocks from work and walk
2. Take the stairs, not the elevator
3. Take a walk at lunch time; better with friends so you reinforce each others' health habit
4. Take some office calls while standing, and stretch lightly
5. Walk to an associate's office to speak with her rather than calling or messaging
6. Keep small elastic exercise bands or hand weights in a desk drawer for a quick workout break in the office or on a business trip
7. Close your eyes, breathe and think of a favorite place every now and then
8. Bring a book to work and read a bit during a break, away from distractions

Posture Exercises

Good posture takes practice, but after a bit it becomes the way you hold yourself always. You will find you have fewer aches and pains and more energy. Try these chair exercises:

1. Move your telephone from one ear to the other—your body position will change automatically.
2. If you crook your phone against your shoulder, buy a shoulder cradle or hands free headset.
3. Sit up straight and do not use the back of your chair while keeping your feet flat on the floor. If this gets tiring, take a break by maintaining the same posture, but with your back completely against your chair back and with the chair pulled close to your desk. A great tool for this is to use an exercise ball for a chair. If this is too extreme for your office environment, consider an office ball chair, which does the same core conditioning but looks more mainstream—plus it has wheels.
4. With your hands on your lap, inhale and shrug your shoulders up. Then exhale and let them fall down and push them back. Don’t let them roll forward, as rolled shoulders is what you are working to avoid. Repeat 10 times.

5. More posture exercises you can do at home.

Office Chair Exercises

These chair exercises can be done while sitting at your work space. Feel better and work better today!

Neck Exercises & Shoulder Exercises:

1. Side Stretch: (for the muscles at the side of your neck) Face forward and look straight ahead. Tilt your head to one side, pushing your ear toward your shoulder. Only go as far as is comfortable, and hold for 15 seconds. Return your head to an upright position. Relax, then repeat 3 times on each side.
2. Turn Stretch: (for the muscles along the side and back of your neck and the top of your back) Start facing forward, then slowly turn your head to one side until your chin faces your shoulder tip. Keep your shoulders facing forward, and hold for 3-5 seconds. Then return to facing forward and repeat on the opposite side. Finally, drop your chin slowly to your chest and then return to looking forward. Repeat all steps 5 times.
3. Tuck Stretch: (loosens neck and shoulder muscles) Face forward with your shoulders and back straight. Pull your chin backwards until you feel a stretch at the back of your neck. Hold for 10 seconds. Return to your starting position, relax and repeat 5-10 times.
4. Shrug Stretch: (focuses on tight neck, shoulders and upper back) Sit up straight and slowly pull your shoulders up toward your ears. Hold for 5 seconds. Then roll your shoulders back and down so your chest sticks out. Relax, then repeat 5-10 times.
5. Shoulder Squeeze: (focuses on shoulder and chest) Sit with your hands on your lap and your shoulders relaxed. Without moving your hands, squeeze your shoulder blades together. Then slowly look up, then return to the original position. Repeat 10 times.
   
6. Shoulder Stretch: (this chair exercise stretches the upper back and shoulders) With your back firmly against your chair, clasp your hands behind the back of the chair. Lift your arms back and away slowly. Hold for 5 seconds and repeat 3-5 times.
   
   
   
   Pillow Talk: Many people’s neck and shoulder pain will lessen with a properly fitted pillow. Your neck should ideally be in line with your spine as you rest. Consider a memory foam pillow at bedtime and a travel neck pillow if you rest while traveling.
   
   Arm Exercises & Wrist Exercises:
   
   
7. Finger Lace Stretch: (stretches wrists, arms and shoulders) Outstretch your arms directly in front of you. Interlock you fingers with your palms facing out. Gently push your palms out, and hold for 10 seconds. Relax and repeat 5 times.
   
8. Back Scratch Stretch: (stretches the back of your arm) Reach behind your head and put your hand between your shoulder blades. Now hold that arm’s elbow with your other hand, and reach down your back until you feel a gentle stretch in the back of your arm. Hold for 10 seconds and repeat with the other arm.
   
   
   
9. Finger Pull Stretch: (this chair exercise stretches your wrist and forearm muscles) Hold one arm out with your palm up. Grab the fingers of that hand and gently pull them down and back. Hold for 5 seconds and repeat 3-5 times on each side.
   
   
10. Prayer Stretch: (focuses on wrist and forearm muscles) Place your palms together in front of you in a praying posture with your forearms parallel to the floor. Now point your hands toward you and away from you 5 times in each direction.
    
    Leg Exercises & Hip Exercises:
    
    
11. Hip-Thigh Lift: (stretches from your hip to your ankle) While seated with one foot flat on the floor, lift the other leg a few inches off the floor with a bent knee. Hold for 5 seconds and slowly point your foot up and down. Repeat 3 times on each side.
12. Calf Crunch: (this chair exercise stretches and exercises your lower leg muscles) While seated, lift both legs onto the balls of your feet. Repeat 10 times.
13. Inner Thigh Squeeze: (inner thigh exercises create tone) Sit up straight and pull your abdomen in. Then place a cup, water bottle or your fist between your thighs and squeeze, release slightly and squeeze again. Repeat 10-15 times.
    
    Back Exercises:
    
    
14. Back Twist Stretch (focuses on mid and lower back muscles) Sit so there is some room between your back and the chair’s back. Cross your right leg over your left and place your left hand on your right knee. Now gently pull your right knee toward your left while turning your head to the right. Continue until you see the wall behind your right shoulder. Hold for 5-10 seconds. Relax then repeat on the other side.
    
15. Lateral Tilt Stretch: (this chair exercise stretches your side and shoulder muscles) Place your left arm over your head so your left hand is near your right ear. Now grasp your left hand with your right hand and pull the left hand gently so your back sways to the side but your neck stays straight. Hold for 5-10 seconds and repeat on the other side.

Return from Chair Exercises to Exercise Lose Weight