Office Chair Exercises

by techtiptom

Originally posted on on 08/10/2009:

Well, I went to the doctor the other day; and as usual, they weighed me. This is worse than a blood test, the stress it causes me!  I am a bit large for my height, and sitting at a desk all day doesn’t help.

So, I did some research and found this:    Office Chair Exercise

Yes, there is such a thing as exercise for the office! And, with office chair exercise you can stretch out and boost your energy, without losing productive work time.

The primary reasons office workers begin to lose mobility and experience back and shoulder pain, sore hips and stiff necks, are:

• poor sitting posture
• improper typing ergonomics and desk ergonomics
• lack of intermittent exercise

This shouldn’t be the case. Sitting posture is easy to correct, and even though you are probably busy there are many quick, easy exercises that can be done within seconds.

In addition to the exercises listed below try adding yoga or Pilates stretches, or a self neck massage. And, if you sit most of the day, improve the blood flow to your hip joints with a few hip exercises that can be done right at your desk. Or…

Have you heard about laughter therapy? Believe it or not, laughter is also is considered a form of exercise and can be a great way to relieve office stress.


1. Extend your arm in front of you placing your palms up.
2. With your other hand, grab your fingers.
3. Gently stretch your hand down, bending your wrist backwards. Feel the stretch in your forearm?
4. Repeat with the other arm.

Wrists and Forearms

1. Press hands together in front of chest. Keep elbows bent and parallel to the floor.
2. Gently bend wrists to the right and left.
3. Repeat several times.


1. Sit straight in your chair and place your right arm behind your right hip.
2. Twist to the right and hold for a few seconds.
3. Switch to your left arm on your left hip and repeat.


1. While sitting, lift up your legs onto the balls of your feet and then release.
2. Continue until your legs and calves are tired.
3. Repeat every 10-15 minutes for an hour.


1. Holding abdominal muscles in, extend leg until it is level with hip.
2. Hold for a few seconds and then repeat with other leg.


1. While seated, lift one leg off the floor a few inches with knee bent.
2. Hold for a few seconds and then repeat with the other leg.

Arms, Shoulders, Back

This is my absolute favorite office chair exercise and stress relief activity. One that you can only appreciate after trying.
1. Find a small hand size ball, or even improvise with a rolled up piece of paper.
2. Throw it up in the air and try catching it.

It’s amazing how well your arms, shoulders and back muscles loosen up after doing this only a few times. The missed catch is the best, because it stretches your whole back when you bend to pick it up!

Office chair exercises are often the quickest way to get instant relief for muscles that inevitably tighten up after sitting for long periods of time.
However, there are other ways to get exercise in the office.

Look for reasons to stand more often. Take calls on your feet and stretch while talking.

Better yet, if it is someone in the office you need to converse with, take a walk to see them. Besides, face-to-face meetings are a better way to communicate.