Quick Top 5 Exercise Tips For The Office Worker


Top 5 Simple Exercises to Try while at work

If you’ve noticed pain in your back lately, chances are you’ve been sitting awkwardly at work. The following exercises, if done daily, while at the office, can help prevent backaches and muscle pain too.

1. Side Bends

Place the palms of your hands on your hips and lean gently to the right, count to ten and then come back up to your normal position. Repeat again, but only this time lean to your left and count to ten. Come back to your normal position.

This exercise tip at the office should help release any stiffness in the spine and help with the allignment of your back.

2. Shoulder Rotations

Another quick tip for exercising at the office is to gently raise your shoulders and rotate them forwards and then round, forming a forward circle. You must do atleast ten of these, but remember to only rotate your shoulders and not your neck. After you have done ten, repeat in the opposite direction.

This exercise will help open your chest and promote blood floor to your shoulder muscles and neck muscles.

3. Spine Rotations

A good exercise tip for the back is to raise your palms behind your head and rotate your back to the left and count to five. Repeat again but this time to the right and count to five. Remember to breath in deeply before rotating your back and exhale when to the left or right. Remember to count to two when doing this exercise.

4. Foot Rotation

This next exercise will help loosen the tendons in your feet. Sit back raise your right foot, point it to the ceiling and gently rotate to the right in a circular fashion, count to ten. Then gently rotate to the left. Bringing your right foot down to the ground, gently raise your left foot and repeat the same exercise.

This exercise can help prevent shin splints which can be very painful if you do not exercise regularly.

5. Neck Nods

Gently turn your neck to the right and nod your head slowly all the way down and then raise your head all the way up. Do this exercise slowly for about 10 repetitions. Then turn to the left and repeat.

This exercise will help in preventing neck and upper back strain.

When you’re at work you want to feel good and healthy, so that you can bring out the best in you and achieve peak performance. You don’t want to let a backache come in the way of achieving your career goals.

Derek Halstead is a SharePoint consultant as well as the founder and principal of CertifiedSolutionsAustralia.com and CoolWriteups.com. He has 16 years of experience in the IT industry, with over ten years focused on Microsoft SharePoint. He can be reached by using the Contact Me link in the top menu.
Back to Top