These aren’t strenuous exercises, but you should still be careful not to overextend yourself. Ease off if you start to feel pain. You’ll feel like a big moron if you pull a muscle while sitting down at your desk. And keep breathing! Most of these stretches are modified yoga poses, so the way to get the most out of them is to take measured, deep breaths whether you’re practicing for half an hour or one minute.
Try a seated forward bend to stretch out your back.
With your feet flat on the floor, clasp your hands behind your back and slowly, steadily lean forward. Your chest should be on top of your thighs and your neck should be released.
Stretch your wrists.
After hunching and typing all day, it’ll feel great. Stand with your wrists facing away and your fingers gripping the edge or your desk or table, and slowly press down over your wrists so that your palms go as flat as possible.
Do a full-on chair Sun Salutation.
This one’s probably best if nobody can see you, but hey, dance what you feel.
Use your chair to do a seated spinal twist.
Sit on the edge of your chair with your feet firmly planted on the floor. Hold the back of the chair with one hand put the other hand on the outside of the opposite knee. Twist your torso in the direction of your hands.
And use time spent waiting by the printer/copier to do a couple wall-sits.
With your feet shoulder width apart, press your back against the wall and slowly slide down until your knees form a right angle (UNLIKE HER). Hold for 20 to 60 seconds while engaging your quads, rest, and repeat.
Take advantage of cubicle privacy to do a set of desk push-ups.
With your hands a little wider than shoulder-width apart, lower yourself until right before you hit your desk. Repeat 20 times or until your cubicle-mate starts to glare.
Take the damn stairs.
It’ll give you more energy and you can brag to all your coworkers for the whole day. Even if you can’t make it all the way to the top, take the elevator halfway and then get off.
A ream of printer paper makes for quick and easy calf raises.
Stand on the ream with the balls of your feet and straighten up to tip-toes. Lower and repeat.
If you can swing it, swap out your regular chair for an exercise ball version.
Get this one here.
And if you’d prefer something a little less obtrusive, invest in a hand grip.
It’ll work on your grip strength as well as your forearms. This one available here.
If nothing else, work on your Kegels*.