Desk Chair Exercises For Energy

Demanding jobs can mean less time to exercise, which often leads to a sacrifice on your physical and mental health. Being sedentary for much of your day by sitting at a desk can also lead to fatigue, muscle tension and pain. However, taking short breaks throughout your day and performing a few simple exercises can get your adrenaline flowing and raise your energy level while also helping you to stay physically fit.

Shoulder Shrug

Long hours working at a computer can cause tight tense shoulders, which can lead to pain or even muscle strains and pulls. Shoulder shrugs can help you loosen the shoulder and neck muscles so that you can execute everyday movements with less exertion. Sitting in your desk chair with your arms relaxed by your side, raise your shoulders up toward your ears. Hold the position for a few seconds and then relax the shoulders down to their normal position. Repeat for three to five times.

Triceps Dips

Performing triceps dips on your office chair can tone the back of your arms. Either use a chair that is not on wheels, or press the back of your chair against your desk for stability. Sit on the edge of the chair with your feet flat on the floor and your hands on either side of you, facing out. Lift your butt up and out of the chair; bend your elbows as your butt lowers toward the floor. Press through your hands to bring your butt back up to chair level. Repeat 10 times.

Chair Squat

Squats are effective at toning your legs, glutes and core and they can be done while sitting at your desk. Sit up straight in your chair and extend your arms straight out in front of you. Lift your butt out of your chair, about 6 inches, while still keeping your legs bent. Slowly lower your butt back down to the chair. Repeat for 10 reps.

Abdominal Crunch

Abdominal crunches are easy to perform while sitting in your office chair at your desk. Sit up straight in your chair with your knees bent 90 degrees and feet flat on the floor. Engage your abdominal muscles and lift your knees toward your chest. Similar as you would during a lying leg lift, have as much of the movement as possible come from your abs rather than your quadriceps. Lower your knees back to the starting position and repeat for a total of 10 to 15 reps.