Sitting at a desk all day can take a toll on your body. Your muscles will tighten up, you may experience back pain, and long office hours may leave you too tired to hit the gym. The best option for you on busy days when you know you will not be able to fit in a standard workout is chair exercises. Keep some light weights or a resistance band under your desk to increase the intensity.
Shoulder Press
The shoulder press can easily be performed with no weights, but add dumbbells if you would like to build strength. Sit up straight in your chair, draw your abdominal muscles in and bring your arms up to shoulder height with 90-degree bends. Inhale then, while exhaling, press your hands up toward the ceiling and slightly toward each other over your head. Inhale as you return to the starting position and repeat for multiple repetitions.
Bicep Curls
Bicep curls can be performed seated on the edge of your chair. Place a resistance band under your feet and hold the ends in your hands, or hold dumbbells for added difficulty. Sit up straight and keep your elbows by your sides. Inhale, then exhale as you bring your hands up to your shoulders. Slowly lower and repeat.
Triceps Dips
Triceps dips require a stationary chair that will not tip, or try the edge of your desk. To perform the exercise on your chair, place your hands on the edge of the seat, shoulder width apart, with fingers pointed toward the floor. Slide your hips off the seat but keep them close to the edge. Plant your feet out in front of you---the farther away, the more challenging the move will be. Slowly bend your arms to lower your hips until your elbows are almost inline with your shoulders. Press back up and repeat.
Leg Extensions
Give your legs some exercise while you work. Leg extensions can be performed on one or both legs at a time. From your regular seated position, raise your feet off the floor by straightening your legs. For extra work, pause at the top and focus on squeezing the muscles on the top of your thighs. Slowly lower and repeat.
Knee Tucks
Work your hip flexors and abdominal muscles with Knee Tucks in your office chair. Hold the side edges of the seat, or the arm rests. Place your bottom in the middle of the seat or the front edge so that you can lean back slightly. Activate your stomach muscles and bring your knees toward your chest. Keep your legs bent, but slowly lower them back toward the floor without going all the way down, then use your abs and hip flexors to pull your knees back toward your chest. Repeat for multiple repetitions.
Stretches
Various stretching exercises can easily be completed in your office chair. Hamstrings stretches, back stretches and neck stretches are important if you find yourself stuck at the desk most of the day.
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