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We’re going to give you 3 different office workouts that you can try right now!

If you’ve ever struggled with getting your workout to fit into your daily schedule, you’re not alone. “I don’t have enough time” and “I don’t have enough energy” are two of the most common excuses people have for not getting enough physical activity. The long-term effects of that lifestyle are truly scary to come to terms with.

Working in an office or otherwise having (or choosing) to sit for long periods of time makes it even harder to feel motivated to move—so let’s just do it together!

3 Office Workouts You Can Try Right Now

These workouts are designed to be done At Your Desk, and are borrowed from an entire section of programming we have prepared for you here at ReverseSit. Our online platform and mobile app are available 24/7, and designed to help you combat the adverse effects of sitting with targeted stretching, mobility, and strength training routines! 

If you like these workouts, you’ll love the full platform with high quality, follow-along videos led by world class coaches. Sign up for a 7-day free trial by CLICKING HERE! 

Enjoy!

Office Workout: At Your Desk Routine #1

Office equipment required: Chair

Length: 6 minutes

Routine:

• Neck Rolls
• Step Back & Reach
• Chair Supported Calf Stretch
• Eagle Arms 
• Dynamic Side Stretch 
• Chair Down Dog

Neck Rolls

• From a seated or standing position, roll your shoulders back and down into a relaxed position. From here, tilt your head to one side. Roll it down in front of you until it is tilted to the other side. Reverse the motion. Roll back and forth in front for 30 seconds.

Step Back & Reach

• From standing, step back with one leg into a split stance position. Tuck the hips under by squeezing your bum and flexing your core. Then, reach your arms overhead and lean back while pushing the hips forward. You should feel a stretch through the whole front of your body. Alternate legs and repeat the sequence for 30 seconds.

Chair Supported Calf Stretch

• Stand behind your chair in a split stance. Bend your front knee while keeping both heels on the ground; adjust as necessary. You should feel a deep stretch in your front calf and a more superficial stretch in your back calf. Hold for 20 seconds, then switch sides and hold for another 20 seconds.

Eagle Arms

• While standing, cross your forearms on top of each other, then bend your elbows. If this is enough of a stretch, try to bring the backs of your hands together (picture 1). For more intensity, reach until your palms are together, then lift your elbows up and away from you. Hold for 20 seconds, then stack the other arm on top and repeat for 20 seconds.

Dynamic Side Stretch

• From standing, reach one arm up over head while the other stays on the side of your thigh. Reach overhead in the opposite direction of your arm, side bending and letting the other arm slide down your thigh. Once you reach your end point, come back to center and stretch the other way. Repeat back and forth for 30 seconds.

Chair Down Dog

• Place your hands on the top or seat of your chair. Walk back until your arms are mostly extended. Keep a soft bend in your knee. Let your chest sink down between your arms, extending your upper back. Hold here for 30 seconds.

Office Workout: At Your Desk Routine #2

Office equipment required: Chair

Length: 6 minutes

Routine:

• Single Leg Glute Stretch
• Supported Hip Opener
• Trunk Rotation
• Chin Tucks
• Wrist Circles

Single Leg Glute Stretch

• While seated, cross one leg as in the picture above. Grab your knee and pull it towards you to feel a stretch in your glute (butt) muscles. Hold for 20 seconds, then switch sides and hold for another 20 seconds.

Supported Hip Opener

• Get into a lunge position and use your office chair to support the thigh of your front leg. Hang on to the chair arm for support. Reach your back leg straight back and feel a stretch in the front of its hip. Hold for 20 seconds, switch sides and hold for another 20 seconds.

Trunk Rotations

• Sit up tall in your chair. Place each hand on the opposing shoulder and bring your elbows up to shoulder height. Slowly twist to the side, and try to make the rotation come from your mid-upper back (it won’t be a big movement). Twist to the other side, as well. Slowly twist back and forth for 30 seconds.

Chin Tucks

• Sit up tall in your chair. Retract your head as if to make a double chin (picture 2). Squeeze for an extra second once you’re back as far as you can go. Return to the starting position. Repeat for 30 seconds.

Wrist Circles

• Bend your elbows to 90° while sitting. Slowly start to do clockwise wrist circles. Feel every part of the movement and stretch your wrist in every direction and at every angle. Perform for 20 seconds, then perform counterclockwise for another 20 seconds.

Office Workout: At Your Desk Routine #3

Office equipment required: Chair

Length: 5 minutes

Routine:

• Seated Sumo Twist
• Calf Stretch
• Dynamic Back Rotations
• Seated Forward Fold
• Upper Trap Stretch

Seated Sumo Twist

• From a seated position, widen your legs so your hips are open, toes pointed outwards. Place your hands on the inside of your knees. Rotate one shoulder inwards, pushing on the same-sided knee, and twist in the opposite direction. Repeat on the other side. Alternate back and forth for 30 seconds.

Calf Stretch

• From a seated position, straighten one leg in front of you, keeping just a soft bend in the knee. Pull your toes up towards you using your shin muscles. Bend forward and grab your toes and pull them further up towards you, feeling a stretch in the calf. Hold for 20 seconds, switch sides, hold for another 20 seconds.

Dynamic Back Rotations

• From a seated position, twist to one direction. Place your hands on the outside of your thigh to help pull you further into the twist. Pause at your end point, then return to center. Repeat in the other direction, and continue back and forth for 30 seconds.

Seated Forward Fold

• From a seated position, tuck your chin and roll your body forward one vertebrae at a time until your chest is resting on your thighs. Bring your hands down to your feet to pull you deeper into the stretch (if necessary). Hold here for 30 seconds.

Upper Trap Stretch

• From a seated position, reach down onto the sides of your chair and grab on. Pull up on the chair to force your shoulders down. Then, tilt your head to one side and feel an intense stretch in your upper trap muscles. Hold here for 20 seconds, then repeat for another 20 seconds on the other side.

ReverseSit | Stretching & Mobility for Office Workers

If you’d like an easy-to-follow exercise program designed specifically for office workers to help combat the effects of sitting—you need ReverseSit. Join thousands of people around the world who are fixing their low back pain, hip ache, creaky knees, sore necks, and low energy moods with targeted exercise! Sign up for a 7-day free trial by CLICKING HERE.

Written by Eric Lister – Certified Personal Trainer & Corrective Exercise Specialist