Office workout

If you find yourself chained to your desk for hours on end, and despair at not being able to improve your body on certain days, or reduce the stresses of your day, this workout is for you. It will relieve the muscle tension often felt in the upper body and stored in the lower spine and sacrum area, and correct muscle imbalances caused by sitting for prolonged periods.

It will also address the problem areas of hips and thighs. And just because you are sitting down you don’t have to forgo flattening those abdominals.

The workout order:

(Try and complete this order of exercises every day spent at the desk).

• Shoulder roll x 8
• Seated spine rotation x4, right & left
• Slumped hamstring stretch x1, right & left
• Chest stretch x 1
• Alternate neck stretch x 1
• Seated abdominal work x 8
• Seated spine rotation x 4, right & left
• Slumped hamstring stretch x1, right & left

Shoulder roll

What it does: loosens the shoulders and relieves tension

What you do: draw a circle with your shoulders, lifting them towards your ears, back down your spine and then forwards. Repeat, reversing the direction of your circle.

How many? At least 8

Seated spine rotation

What it does: releases tension in the middle back

What you do: sit up tall on a chair. Your feet need to be flat on the floor and directly under your knees. Place your right hand on the outside of your left thigh and reach back with your left hand. Be tall as you turn. You can use your hands as levers to increase the stretch you feel. Only stretch to a comfortable position, holding for 10-15 seconds, and repeat on the other side.

How many? Build up to 8

Alternate neck stretch

What it does: this is good for relieving muscle tension in the neck, and an excellent stress minimizer. Eastern cultures believe a great deal of our stress resides in the neck.

What you do: sit with good posture, neck long and shoulders relaxed. Tilt your right ear towards your right shoulder. Keep the shoulders level. Place the right hand on the side of the left ear and gently press down. Extend the left hand away from your head. You should feel a stress in the side of the neck. To increase the stretch, hold the position and direct your head to look under your armpit. Repeat on the other side.

How many? Hold for 10-30 seconds, once each side.

Seated abdominal work

What it does: flattens, tones and supports trunk muscles.

What you do: sit forward in your chair so your knees are over your ankles. Extend up through the spine and contract the abdominals. Draw the breastbone and pelvic bone closer together, flexing your spine into a letter C as you contract. Hold for 30 seconds, breathe and relax.

How many? Try to do 4 every hour.

Slumped hamstring stretch

What it does: the hamstrings get very tight when you are sitting down, and this can pull on the lower spine and cause sciatic pain. This exercise stretches the hamstrings but also stimulates the nervous system to encourage greater relaxation in the muscle.

What you do: sit forward in your chair, back extended. Now slump, arching the spine and letting the shoulders hollow. Extend one leg forwards, holding the leg behind the knee. Keep slumped as you stretch the straight leg away from you. You may feel some tingling in your upper back. This is not uncommon and is caused by the stimulation of the nerve endings in your shoulders.

How many? Hold for 10-30 seconds.

Chest stretch

What it does: when you are reading documents or working away at a computer the shoulders tend to draw in and rise. This stretch counteracts this and helps to open up the shoulder area.

What you do: sit slightly forwards in your chair. Link your hands behind your body, drawing your shoulder blades together.

How many? Hold for 10-30 seconds.