If your workday is full of stress and deadlines, slow things down with a midafternoon exercise routine. You can fit in a short exercise program that tones your muscles and relaxes your body right at your desk without paying for an expensive gym membership or workout equipment. Consult your doctor before starting a new exercise regimen.
Seated Twist
"Fitness" magazine recommends practicing the seated twist, which may help release the muscles in the back and neck. Sit down in your office chair with your feet flat on the floor and your back straight. Place your right hand on the back of the chair with your elbow bent, then carefully twist your back and neck to the right. Take a deep breath and allow the muscles in your back to release. Return to your starting position, then switch arms and repeat the twist on the left side.
Hand Band
In the article "Seven Exercises to Do at Your Desk" on Guardian.co.uk, Sam Murphy suggests the hand-band exercise to prevent repetitive strain injury, or RSI. Place a thick rubber band around your four fingers at the middle knuckle and the top of your thumb. Pull your thumb away from your other fingers and hold for three seconds, then release. Repeat five times, then repeat on the other hand.
Break Stretches
Instead of going for that second cup of coffee or having a chat with your co-worker, reward your sore muscles with some much-needed stretching. Bring your chin to your chest and feel the stretch in the back of your neck, recommends MayoClinic.com. Bring your head back up, then lift your shoulders up toward your ears for two counts. Release.
Pull your chin toward your chest until you feel a stretch along the back of your neck, or slowly bring your shoulders up toward your ears.
Chair Crunches
Instead of lying on the floor in front of our co-workers to do some crunches, do some modified chair crunches discreetly at your desk. Sit up straight on your chair with both feet flat on the floor. Lift your right foot up and bring your thigh to your chest without moving your pelvis. Keep your back straight and your ab muscles taut. Hold for two counts, then release and repeat with the left foot. Repeat, alternating legs.
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