Do you work in an office and find yourself getting a stiff neck, tight shoulders, a backache, or wrist pain? Feeling fatigued and mentally sluggish? Sitting at a desk all day, especially at a computer, can take its toll physically and mentally.

There is a solution. Work “mini” exercise and stretch breaks into your workday to de-stress, reenergize, loosen stiff muscles, improve your circulation, and jumpstart your brain.

Below are some stretching and exercise routines to get you started. With any new physical routine, start out slowly. Do a variety of movements and stretches.

Simple Office Stretches

Start by holding each stretch for five to ten seconds and repeat each three to five times or as noted below. Increase the number of repetitions when you are ready for them.

Whole Body Stretch—While standing with your arms at your side, inhale and slowly reach up to toward the ceiling with both arms. Hold the position for five seconds. Then return to the starting position.

Shoulders and Back Stretch—Sitting upright with your hands clasped behind your head, gently pull your elbows back as far as you can hold them in position.

Back Stretch—Standing up, place your hands on your hips toward the small of your back. Slowly lean back as far as you can, tilting your head back slightly to gently stretch your neck. Be sure to support your back with your hands and arms! Return to the upright position.

Neck Stretch—Sitting upright with shoulders relaxed looking straight ahead, slowly lower your head to one shoulder, hold, and then return to upright. Repeat on the other shoulder. Slowly drop your head forward lowering your chin to your chest and then return to starting point.

Finger Stretch—While sitting or standing, gently stretch your hands out, palms down, and spreading your fingers straight and apart. Hold for a five seconds. Then make a fist with each hand and curve your wrist gently inward. Release.

Wrist Stretch—Standing, place one arm are at your side with the fingers extended straight and flat. Grasp your forearm with the other hand. Gently bend your free hand upward from the wrist and hold for five seconds. Relax. Repeat three times. Repeat the stretching with the other wrist.

Simple Office Exercises

Wrist Circles—While sitting, hold your hands out with palms down. At the wrists, slowly rotate your hands inward and around three to five times as if you were drawing circles. Then repeat rotating outward.

Shoulder Rolls—While sitting or standing, slowly roll both shoulders backward, down and around in a circular motion completing three circles. Then slowly roll both shoulders forward, down and around in a circular motion completing three circles.

Leg Lifts While Sitting—Keep one foot flat on the floor and raise the opposite leg off the ground. Gently raise and lower the leg a few inches 10 to 20 times. Repeat with the opposite leg.

Leg Lifts While Standing—Standing straight with abs in and bending at the knee, slowly lift one leg up in front of you until level with your hip. Hold for three seconds and then lower back to the floor. Repeat on the other side. Lift one leg straight out to the side a few inches off the floor. Hold for three seconds and then lower back to the floor. Repeat with other leg. For added balance, you may want to hold on to the back of a stable chair or other piece of office furniture when doing these exercises.

Foot Rotations—While sitting, slowly rotate each foot around in circles—both directions.

Arm Rotations—While sitting or standing, hold your arms straight out on each side of your body and make small circles with your arms. Circle forward several times and then circle backwards several times.

Inner Thigh Workout—While sitting, place a full water bottle between your knees and gently squeeze the bottle with both knees.

Quick Cardio Workout— Climb the stairs and take a brisk walk during your lunch hour.

Too Busy for a Mini Workout?

Stand up from your desk and take a deep breath every hour. This will help improve your circulation and physical comfort.

Remember, if you have any medical concerns, see your health care provider before exercising

Source:  Wellness News You Can Use, National Wellness Institute, December 2005

More:

The Benefits of Exercise

Stair Climbing: Your No-Gym Workout

Exercise for Good Mental Health