Best Office Exercises for Good Health - The Fitness Cafe

November 14, 20167550

Today’s work life demands all your time, energy and attention. At the end of day you feel drained enough to do any physical activity. At the same time you can’t ignore your health. Most of you work 9 to 5 sitting on a chair, which can cause back pain, headaches, wrist pain, stress etc. Well, we suggest you some simple office exercises that you can do within the little space you have at your office. So manage to utilize your tea breaks for a better cause.

Exercises for Arm/Wrists/Hands

  • Wrist Stretch: Stretch out your arm, with palm facing the ground. With another hand hold and pull the fingers towards your body. Release and repeat for alternative hand.
  • Wrist Rotation: Close your fist and while holding your arms straight and steady, rotate your fist clock wise and anti-clock wise.
  • Bicep Curls: Hold a heavy book or filled water bottle in your hand and then slowly move your arm towards the shoulder. Repeat it 10 times for each arm. Keep your back and neck straight while doing this.


  • Triceps Desk Dips: With your back towards the table, place your hands shoulder width apart and lower your body towards the ground. Hold, release and repeat.

Exercises for Back /Shoulder/Neck

  • Neck Stretching: Stretch your neck towards one shoulder and hold for a few seconds. After doing this for 10 times, stretch towards other shoulder. You can also do clock wise and anti-clock wise rotations for your neck.
  • Shoulder Rotations: Move your shoulders upwards and backwards together in circular motion. Do it 5 times each and then if you wish, repeat. You can also do simple shoulder raise exercise to release stiffness.
  • Shoulder Blade Squeeze: Your shoulders get sore while working on the computer whole day. To relax your shoulder muscles, squeeze them and maintain the posture for about 15 seconds. Relax and repeat.
  • Side Twists: Hold some weight in your hands and bring them together towards your chest. Now keeping your abs contracted and lower body firm, twist your upper body towards right side and then follow the same for left side.
  • Desk Push Ups: Place hands on edge of desk, shoulder width apart, legs out behind you. Push off with as much force as you can. Place both your hands on your office table, push your body far while maintaining a 45 degree angle with the ground, do as many push-ups as you can.
  • Lumbar Flexion: Stand straight with your feet together and arms upright. Keeping your spine straight, bend downwards to touch your feet. Now repeat till you can to strengthen your back. It is suggested not to push too hard initially to prevent any back injuries
  • Standing Back Extension: It is a great exercise for your lower back. Keep your hands at the back of hips and slowly lean your body backwards. Repeat 5 times.

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Exercises for Legs/Hips/Feet

  • Chair Squats: Raise your hips off the chair and with arms bent down at elbows, lower yourself towards the ground. Hold your position for a few seconds. Then sit back on the chair and repeat the process again.
  • Wall Sits: Place your back against the wall, position your body as if you are sitting on a chair, with thighs absolutely parallel to the ground. Hold the posture as long as your back and thighs support and then slowly slide your back against the wall. Repeat the process.
  • Calf Raises: Stand with feet together and hands placed on a piece of furniture. Now rise your heels above the ground for 10 seconds. Repeat this exercise to provide strength to your calf muscles.
  • High Knee Raise: Stand straight with feet positioned little apart. Bring your arms forward, keeping it parallel to the ground. Now raise your knee high above to touch the arm. Do this for 10 times and now repeat for alternate knee.
  • Foot Rotations: Raise both legs above the ground and stretch your feet. Now make circular rotations in clock wise and anti-clock wise manner.
  • Hamstring Curl: Fold your arms and keep your upper body straight. Now push your lower leg back in upward direction.

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  • Lunges: If you can afford a little extra leg room, do side and forward lunges. Step forward to bring your right thigh parallel to the ground. Hold for 5 seconds and push back. Repeat for left leg. You can also try side lunges.
  • Sitting Leg Extension: While you are sitting on your office chair, stretch out your legs and raise them to bring parallel to the ground. Keep them straight till you can, then slowly put them down. You can also try this with one leg raise at a time and repeat for alternative leg.

With a little smart management of your office hours, you can safeguard your health. Try to invest a minute or two in frequently blinking your eyes. This makes them relaxed. During prolonged sitting hours, manage to stand once in a while. Take deep breaths to release stress. Stay hydrated to avoid headaches and muscle cramps. Prefer to take the stairs more often. These small changes today can ensure you a healthier tomorrow. Some offices also provide gym to spend some time on your fitness. A fit mind and body will surely enhance your performance, both at work and outside.

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The Fitness Cafe started out when a couple of guys set out on a fitness goal that many believed to be impossible. One of the founders lost 48lbs in one year and is on his way to completing his first half marathon!