Whether you are looking at a phone, computer, or tablet, you're bound to be typing, swiping, and hunched forward. And as the typical office worker sits in a desk chair for eight hours per day, such sitting can increase the risk of obesity as well as cause back pain, poor posture, leg cramps and sore shoulders. But there are exercises you can do right at your desk to help improve your body’s flexibility and strength with nothing but a few minutes and your desk chair, relieving tension in your neck, shoulders and back from all that typing. Here are five simple moves that you can do at your desk which will make a dent in your sedentary time.

Book Presses

Grab the heaviest book you have and hold it behind your head, then extend your arms up. Proceed to lower it behind your head and repeat five times. Very good for the triceps!

Shoulder Blade Squeezes

Improve your hunched posture and relieve tension in your back with this simple exercise. Pretend you are holding a pencil between your shoulder blades, and then squeeze. Hold for ten seconds, and then repeat.

Goal Posts

Stand with your back up against a wall, your feet a few centimetres apart, and with a slight bend in your knees. Bring your arms up in a "cactus shape" and try to keep your head, back of the wrists and arms flat. Inhale and lift your arms up to the wall and straighten them over your head, before exhaling and bringing your arms back to the original pose. Try to keep your head and arms close to the wall throughout the entire exercise. Repeat ten times.

Calf Raises

Holding the back of your chair and standing with your feet together, rise up on the balls of the feet to raise your calves. Hold for ten seconds and release, before repeating.

Side Bends

Start with one hand behind your head and extend your other arm to the floor. Do a side bend towards your extended arm, ensuring you're keeping your feet grounded, hips evenly placed, and with the top elbow pointing up to the ceiling. Lean your head back into your hand, taking five deep breaths. Repeat on the other side.

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