Office work, 40 hours a week – or even more, when the busy season comes – help your kids with  homework, take care of themselves taking care of the dog, cooking dinner and all the daily commute with little or no time left for training.

To save you from having to search for solutions online, we’ve selected exercises that you can do right at your desk, some even while you’re sitting. Consult your doctor before starting any office exercise routine.

Reducing Neck Tension

Before you begin any exercise, remember to release some of the tension that has built up from hours of sitting at your desk.

These neck and shoulder yoga poses will help you avoid headaches or neck pain at night by easing your muscles.  Wrist Stretches

 Especially useful for people who use computers a lot, these wrist stretches help you reduce and prevent wrist pain and other serious conditions in the future.

 Knee high

 Need cardio? Stand up from your desk and try to raise your knees as high as you can.

This exercise is similar to running in place, but you focus on bringing the knees up. You can use your hands and pat your palms with your knees to make sure you’re doing the exercise correctly.

 Seated Leg Raises

With this exercise, you never have to worry about skipping leg days again. You can do these leg and abs exercises even during a meeting or on a conference call without anyone noticing.

 Dips Chair 

For this exercise you will need a non-rolling office chair.  Hanging over the front edge of the chair, place your feet in front of you and place your hands at your sides, fingers pointing toward the desk. Grasp the edges of the chair with both hands, use your center of gravity and arms to lift your body off the chair, then lower so your back is on the floor.

Push back and repeat this operation 15 times. Perform three cycles of 15.

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