Even though you are sitting in an office chair all day, you can still exercise. You need to remember to move your body throughout the day to avoid any potential injury or stiffness, says the Occupational Safety and Health Administration (OSHA). A variety of exercises that you can do in an office chair will energize you.
Eyes
You can easily do several eye exercises in your office chair throughout your workday. Rest your eyes periodically by closing them for a few seconds. Place your palms over your closed eyes to deepen the relaxation effect. Open your eyes slowly so they can focus properly. You can do eye rolls to keep your eyes healthy. First, close your eyes. Gently rotate your eyes in a circular clockwise motion, says the Mayo Clinic. Do this exercise five times. Repeat this exercise by rotating your eyes in the counterclockwise direction.
Legs
Try doing a leg extension to keep your blood flowing. Tighten your abdominal muscles says the Arkansas Cooperative Extension Service. Stretch your left leg in front of you until it is at hip level. Hold this position for three seconds. Lower your leg to the original position. Repeat this exercise with your right leg.
Hands
Doing some finger stretches will keep your fingers limber. Hold your hand out straight and separate your fingers, says the Mayo Clinic. Straighten your fingers as far as possible. Make certain your hand is in alignment with your wrist. Hold the stretch for 10 seconds. While your hand is still stretched, bend both the end and middle knuckles of your fingers. Keep your hand and wrist still. Hold this bending position for 10 seconds. Relax and return your fingers to the original position. You can repeat this exercise throughout the day.
Arms
Stretching your arms will keep your blood circulating. Do a stretching exercise known as a back scratcher. Sit upright in your office chair. Reach your right arm behind your head. Place the palm of your right arm on your upper back, keeping your arm as close to your ear as possible says the Mayo Clinic. Place your left arm gently over your right elbow. Pull on your right elbow, directing it towards the back of your head. Keep pulling until you feel a gentle stretch. Hold this stretch for 15 seconds. Release the stretch and return your arm to the original position. Repeat this exercise with your opposite arm.
Stretch both your arms and shoulders by first weaving your fingers together and turning your palms outward. Gently outstretch your arms in front of you. You will feel the stretch in your fingers, arms and shoulders. Hold this stretch for 10 seconds. Relax and return to your original position. Repeat this exercise throughout the day.
Chest
You can do some chest stretches to keep your upper back, chest and the back of your neck flexible, says the Mayo Clinic. Lace your fingers together and place them on the back of your head. Make sure to bring your elbows as far back as possible. Take a deep breath in. Lean back until you start to feel your muscles stretching. Hold this stretch for 20 seconds. Slowly return to your original position. Repeat this exercise throughout the day, whenever you feel tension building.
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