If you spend more than one hour working at a computer each day, it is critical that you take breaks to get up and move. Try to stand up and stretch every hour. Even getting up and doing something for one minute will help.


These exercises can be done at your desk, and they target posture muscles that go to sleep when you are sitting and working at a computer for long hours. If you do these at one- to two-hour intervals throughout the day, you can expect to feel less pain and tension by the end of the day, as well as improved focus and comfort while you’re working.


Standing Quad Stretch

  1. Stand in front of your desk, facing away from it with your chair in front of you.
  2. Lift your right foot and place the top of it on your desk behind you, while holding onto your chair for balance.
  3. Look down and make sure your left hip is directly over your left ankle, and that your knees and thighs are lined up with each other.
  4. Try to tuck your butt under to increase the stretch in your quad.
  5. Breathe and hold for 1 minute, then switch sides and repeat.


Standing Gluteal Contractions

  1. Stand with your feet straight and hip width apart.
  2. Squeeze and release your glutes, keeping your stomach relaxed. Do not tighten your quads, try to just isolate the glutes.
  3. Breathe and focus on equal contractions from left to right.
  4. Do 60 repetitions, or as many as you need to get even contractions from left to right.


Sitting Knee Pillow Squeezes

  1. Adjust the height of your office chair so your knees and hips are at ninety degrees.
  2. Sit in your chair with your feet straight and hip width apart.
  3. Place a water bottle, coffee thermos, or any firm, square object between your knees.
  4. Sit up tall and place an arch in your low back.
  5. Squeeze and release your knees together nice and slowly, keeping your stomach relaxed.
  6. Breathe and repeat 60 times.


You should feel this in your inner thighs. It is critical to maintain the arch in your low back for the duration of the exercise. If you do not have anything to place between your knees, then simply squeeze and release your knees against each other.


Sitting Arm Circles

  1. Sit in your chair with your knees and hips at ninety degrees and your feet straight and hip width apart.
  2. Press your fingers into the palms of your hands with your thumbs sticking out.
  3. Raise your arms out to your sides at shoulder level.
  4. Squeeze your shoulder blades together and circle forward 40 times, maintaining a fast and steady pace. You should make circles that are about six inches in diameter.
  5. Relax, then face your palms up toward the ceiling and circle backward 40 times.


Look straight ahead for the duration of the exercise and challenge yourself to keep your hands out of your peripheral vision.


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