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Miss the Gym? Follow These Simple Office Chair Exercises for a Quick Workout

16 June 2021

You can develop a variety of health concerns if you work in a seated position. Back discomfort is one of the most common. Neck stiffness, hip tightness, and even persistent lumbar discomfort may occur in those who spend their days sitting, especially in an uncomfortable chair.

Regular sitting exercises are one of the most effective ways to relieve discomfort. It does not imply that you must join a gym. During your working hours, you can and should do some office chair exercises. The good news is that you can do a lot more than simply sitting stretching exercises in only a few minutes. Get a full-body exercise just sitting in your chair.

Continue reading to learn about some of the greatest home office workouts that can help you stay healthy, prevent hunching, and improve your mood.

Exercises You Can Easily Incorporate in Your Routine

Planks Using Your Chair

Plank is a wonderful chair workout that may strengthen your entire body. You can do that without touching the filthy ground of your office.

Place your forearms on a chair instead of the floor. You can interlace or not interlace your fingers. Make a straight line with your body by extending your legs. Keep your toes firmly planted on the ground. Contract your abdomen while in this position. For 45-60 seconds, stay in this position.

Make sure your bottom is not lifted too high and your hips are not sunk. At all times, your body should be in a straight line.

Foot On Fire

This workout can help you burn more calories and release more endorphins. Keep your back straight and your feet firmly planted on the ground. Bend your legs a little to give yourself more mobility. Then, by taking rapid, short steps, "ran" on the spot. The goal is to complete it in 45 seconds as rapidly as possible.

Bulgarian Split Squats

Place yourself in front of your chair. The arm distance is sufficient. Turn your chair around so that it is behind your back. Then, with one of your feet on the chair, lean back. Bend your front leg at the knee until your rear knee is nearly parallel to the ground. To return to the beginning position, straighten your front leg. Rep 20 times, then switch legs and rep 20 times more. Place your arms on your hips for added stability. Keep your back straight at all times.

Arm Circles

Check to see if your back is straight while you are getting satiated. Your knees should be bent 90 degrees and your feet should be flat on the floor. Start rolling your arms backward by reaching your fingers to your shoulders. After 40 rounds, switch directions. Make sure the rest of your body stays still during this activity.

Leg Raises

Make your way to the chair's edge. Legs bent at 90 degrees with knees bent. You should have your feet flat on the floor.

Placing your hands on the armrest is a good idea. You can even hold on to it for further support. Lean back while maintaining a straight spine. Then, raise both legs as though you were trying to touch your chest with your knees. Lower the legs to the floor after that. Rep 30 times more.

Calf Muscle Raises with a Squat

Place yourself in front of your chair. To gain additional balance, you can place your hands on the backrest. Then, at 90 degrees, bend your knees. Stand on your tiptoes without straightening your knees in this position. Hold it for a few seconds before letting go of your heels. Rep 25 times more.

Russian Twists

The Russian twist is one of the most effective core-strengthening exercises you can do in an office chair. Your core can help maintain your spine healthy by removing some of the heaviness from your vertebrae.

Sit down on the very edge of your chair. After then, raise your feet off the ground and bend your knees. Your knees should be just below your breast level. You can lean back a little bit, but keep your spine straight. 

Bend your arms and interlace your fingers. Pull your navel in and twist to the side slowly. Twist to the other side while inhaling. Attempt to keep your movements lively. Repeat about 30 times.

Arm Lifts While Bending Over

This is a sitting-in-chairs exercise. Lean forward while sitting on the edge of your chair. Your lower back should be arched naturally. Maintain a relaxed arm position and join the palms of your hands. Raise your arms to the sides of your body after that. Return to the starting position after pausing. This exercise can be done 25 times.

This is not only a great way to stretch your upper back muscles, but it is also one of the best lower back stretches among the exercises suggested.

Squats With Chair Supports

Place yourself in front of your chair. The width of your feet should be equal to the breadth of your hips. Squat down as if you were going to sit on your chair, but do not touch it, and then return to your starting posture. Repeat this 20 times more.

Ensure that you maintain your back straight while doing this exercise. Control your emotions to avoid injury: your knees should never be higher than your feet. Keep your hands together to maintain balance.

Get Yourself Ergonomic Office Equipment

Some of the pain issues might be readily addressed by purchasing appropriate workplace furniture. Examine the height of your office chair. Even though a conventional chair is supposed to be universal and has few characteristics, it does not fulfill the needs of everyone who uses it.

Investing in a standing desk and a nice ergonomic chair is the greatest method to keep your body pain-free. You can alter such products to better suit your needs thanks to ergonomic features. You can maintain your back straight but also you are not going to strain your muscles too much, as you get some extra support owing to smart solutions.

Browse through the website of FlexiSpot for more ergonomic product options. You might get captivated to get the Esben Standing Desk UD4 together with the Sit2Go 2-in-1 Fitness Chair. Go and visit their website now.


Regular exercise is undeniably crucial for maintaining your body's health. When you combine the aforementioned workouts with a well-equipped home office, you can rest assured that your job will go smoothly and without issues.

You may not have time to go to the gym or work out after work if you work a lot. Some basic workouts, on the other hand, can be done in your office. If you do them regularly, they can help you build your muscles and possibly reduce weight.