11 Office Exercises
Musculoskeletal
Strengthening
Exercises
Toe Touches Stand feet hip width apart Slight bend in the knee Bend forward Touch your toes Hold for 15 seconds | Triceps Stretch Stand with hands above head Hands clasped Drop hands behind head Touch upper back Keep elbow close to ears Hold 15 seconds | Bicep Stretch Stand with hands clasped Behind back, arms straight Bend forward at the waist Raise arms up until you feel the stretch Hold 10 seconds |
Seat Squats Stand in front of chair Feet little wider than hip width apart Sit down w/o using hands Stand up again Repeat 10x | Wrist Counter-Stretch Hold arms in front of you Flex one wrist so fingers point to ceiling Use other hand Pull tops of fingers back toward face Hold for 10 seconds Release Repeat with other wrist | Tennis Ball Squeeze Hold arm straight in front of you Grip tennis/stress ball Squeeze for 5 to 10 seconds Release Repeat with other hand |
Shoulder Rolls Stand next to desk Roll shoulders forward 10x Roll shoulders back 10x | 180 Degree Neck Turns Sit with feet flat on floor Back straight Look to the left (over shoulder) Hold for 3 seconds Rotate head 180 degrees Look over right shoulder Hold for 3 seconds Repeat 5x | Desk Press Sit with feet flat on floor Back straight Place hands under desk Palms touching the desk Press up with both hands Hold for 5 to 10 seconds Release Repeat 10x |
Thumb Stretches Make a fist Point thumb up Create resistance by clinching Use other hand to pull thumb back Hold for 10 seconds Repeat with other hand | Standing Lunges Stand next to desk Keep upper body straight Step forward with one leg Lower your hips until knees are at 90- degree angle Stand up, bring foot back to alignment Repeat with other leg 10x for each leg | |