We have seen how a good ergonomic office chair is essential if you want to work optimally. But is it really the one and only cure for all evil? Or is there also more that can be done to stay healthy? The answer is that a good office chair is the basis, but its correct use and a healthy dose of precautions are functional to carrying out a healthy life even in the office.
In this article we have decided to offer you 10 useful exercises to do in the office, aimed at preventing the appearance of pains or to solve them, if they already exist.
Neck, back and legs
The parts of our body most stressed while working for long hours sitting are certainly the neck, back and legs. For this reason, the 10 exercises to be done in the office will mainly affect these areas. These are exercises that can be done while sitting on your chair, or using the latter as a support.
- With your back resting against the backrest, inhale while slowly lifting your shoulders. Return to position by exhaling. Repeat for about ten times.
- Move your head up and down slowly, then slowly rotate it from right to left. 5 repetitions up and down and 5 more from right to left.
- Rest head on right shoulder, then slowly return to position. Then place it on your left shoulder, and again slowly return to position. 5 times on one side, another 5 on the other.
- Sitting with your back resting against the backrest, your legs resting well on the ground and spread apart so that your knees are a little wider than the shoulder line. Bring your right hand over your head and touch your left shoulder. Return to position and do the same with the left arm, but touching the right shoulder. 5 repetitions per arm.
- While seated, always with your back straight, cross your fingers behind your head and slowly rotate your torso first to the right, then to the left. Rotate 5 times to the right and 5 more times to the left.
- Back resting on the backrest. Stretch out towards the ground until you touch it with your hands. Then return to position. Repeat ten times.
- Always seated and always with your back straight, place your hands on top of each other and stretch out towards the ground touching your right foot. Slowly return to position and carry out the same operation now touching the left foot. Also for this exercise the repetitions will be 10, or 5 on each side.
- With your back touching the backrest of your office chair well, bring your legs together, straighten and lift them keeping them contracted. Remain in position for a few seconds, then return to the starting position. There is no advice here on the number of executions, feel free to go at your discretion.
- While seated, bring your right leg to your chest with the help of your arms. Return to position and repeat, this time bringing the left leg.
- Standing up, let’s go and stand behind the chair. Leaning on the backrest, contract your right leg and lift it as far back as possible. Hold the position for a few seconds, then loosen the muscle. Repeat the exercise with the left leg.
Exercises to do in the office: other tips
After seeing what are the exercises to do in the office that we propose, we specify that not all of them should be done every day, but only two or three are enough.
We also remind you that it would be optimal to get up for a very small break every 2 hours, but above all do not be afraid to take a flight of stairs, even if your office is equipped with a lift.
Browse our product catalog and choose the chair that suits you, then keep you fit with the exercises just proposed.
