1. Stretching Your Neck and Shoulders

After hours of staring at a computer screen, neck and shoulder tension is common. A few simple neck rolls and shoulder shrugs can alleviate this discomfort.

How to do it:

• Sit up straight in your chair.
• Roll your shoulders forward in a circular motion 5 times, then roll them backward 5 times.
• For neck rolls, gently drop your ear to one shoulder, then roll your head forward to the other shoulder, and back to the starting position. Repeat 3 times on each side.

2. Chair Squats

Chair squats are an effective way to engage your leg muscles without needing a lot of space. This simple movement can also help improve circulation.

How to do it:

• Stand up from your chair, keeping your feet shoulder-width apart.
• Lower yourself back down to a seated position, hovering just above the chair without actually sitting down.
• Stand back up and repeat for 10-15 repetitions.

3. Seated Leg Lifts

Seated leg lifts are a fantastic way to strengthen your core and legs without leaving your chair.

How to do it:

• Sit up straight and hold onto the sides of your chair for support.
• Extend one leg out in front of you, keeping it straight, and hold for a few seconds.
• Lower it back down and switch to the other leg. Repeat for 10-15 repetitions on each leg.

4. Arm Stretches

Simple arm stretches can improve flexibility and reduce tension in your upper body.

How to do it:

• Raise one arm overhead and bend it at the elbow, reaching your hand down your back.
• Use your other hand to gently push on your elbow for a deeper stretch. Hold for 15-30 seconds and switch sides.
• You can also stretch your arms out in front, interlacing your fingers and pushing your palms away from you for a nice stretch.

5. Desk Push-Ups

Using the edge of your desk for modified push-ups is a great way to work your upper body while staying close to your work.

How to do it:

• Stand a few feet away from your desk, place your hands on the edge, and step back to create a straight line from your head to your heels.
• Lower your chest towards the desk by bending your elbows, then push back up. Aim for 10-15 repetitions.