Exercise: A gym at your desk

Exercise at office

Sedentary life, super stressful office rhythms and the impossibility of going to the gym? You can always do exercises suitable for tight spaces and shorter times.

Sedentary life, super stressful office rhythms and the impossibility of going to the gym? You can always do exercises suitable for tight spaces and shorter times.

No excuse for “workaholic”. If you want to get back in shape despite the tight pace of work and the inability to give up the desk at decent hours the way there is.

Call for easy alibi then. Even for the busiest or lazy, here is a remedy for everyone: ten, fifteen minutes a day of table gymnastics.

In fact, if they are carried out continuously, they are sufficient to prevent many minor disturbances and to maintain an acceptable muscular tone.

Obviously it would be advisable to practice a real motor activity, but for those who can not, here are some exercises that can be easily performed without leaving their workstation.

Heating yes or no?

When practicing any sport, before entering the phase of the specific work, the so-called workout, usually we dedicate ourselves to an initial moment of muscle warming.

Clearly if you are in front of your PC in the office can be difficult to maintain this scan and then you must first consider how much time and freedom of movement you have. But it would still be advisable to start with a little warm-up exercise, just to stretch a bit.

Simply get up and sit up quickly from your chair for at least 20-30 times in a row.

Or, if you find a right excuse with your head, take a quick ride to bring some documents to another office, possibly climbing the stairs at a good pace.

A small indication: the exercises described below must be carried out keeping the torso and back erect and well supported on the back (unless there are explicitly different indications).

If the chair is equipped with wheels, it must be stopped, perhaps simply by placing it on the wall. The feet must be on the ground.

Exercise at office
Image Source: Google Image

Abdominals and buttocks

Put your hands on your thighs and inhale, then contract your abdominals inward while exhaling, then inhale again and relax your abs at the same time. Repeat the sequence 15-20 times.

Hold your hands on the side edges of the chair and raise both legs by flexing them towards the torso, then return them to the starting position. Raise and flex 15 times. Take at least two sets of this exercise.

While sitting, you contract and relax your buttocks continuously for 20 to 30 times.


Lay the palms of your hands and forearms on the desk and push down with energy while maintaining this effort for about 15 seconds. Repeat this exercise 5 times with a pause of a few seconds between runs.

Put your hands under the desk with your elbow bent at ninety degrees and push up. Hold the pressure for 15 seconds and repeat 5 times like the previous one.


While sitting, slowly raise the back of the sole of the foot until you rest on the tips, then do the opposite movement, that is, put the whole plant back on the ground and lift the tips resting on the heels. It must be a slow, fluid and continuous movement. Repeat 15 times and make two sets.

Lay your hands on the side edges of the chair and quickly raise and flex one leg first and then the other. Do it 15 times for each leg.


Raise your arms by inhaling, keep them parallel and pull them upwards alternately as if to climb. You must feel the muscles of your back stretch out well. Count up to fifteen, then exhale relaxed arms along the torso. Take a break for a few seconds and repeat the exercise.

Raise your arms by inhaling and crossing your wrists above your head by joining the palms of your hands. Stretch your arms as far as you can to the ceiling while keeping your back straight. Hold the position for ten seconds, then exhale hands off and let go of your arms. After a few seconds, repeat the exercise.

Put your hands behind the back of your head keeping your torso upright. Open your elbows and bring your shoulder blades together as much as possible. Stay that way for 5 seconds, take a short break and repeat the exercise 4 times.


Put your hands on your knees and relax your shoulders and arms. Slowly bend the head first to the right then to the left for 5 times. After a pause of a few seconds repeat again.

Same starting position of the previous exercise: flex your head very slowly and bring it straight back for 5 times. Repeat.

Keeping the same posture again, rotate the head to the right and then to the left slowly 10 times.

And, finally, a bit of stretching

Back – Fold your upper body forward until your chin is resting on your knees and your hands on the ground. Hold this position for 15 seconds and then slowly lift up your torso and place it back on the back of the chair. Repeat a second time.

Arms – Stretch the right arm to the left, and push it towards the chest with the left forearm. Keep this pressure for ten seconds. Dissolve your arms along your torso and redo the exercise. Then repeat the same sequence with the other arm.

Legs – Sit on the tip of the chair and stretch your legs in front of you. Bend with the torso forward as far as possible towards the ankles. Hold the position for ten seconds. Slowly raise the torso softly rounding the back. After a pause of a few seconds, repeat the exercise.

Fingers – This exercise is very useful for those who type all day on a keyboard. You have to do it first with one hand and then with the other. Hold the palm on the desk and spread the fingers outstretched, then try to stretch them a bit ‘as if to melt them. Continue for ten seconds, then fold your fingers into fists and re-open them consecutively ten times.

Not just in the office

It is clear that you can do these exercises everywhere. At home, in the hotel or at the park on a bench. No tools, little space, no cost.

Moreover, this table is flexible and customizable, so it can be simplified according to the time available and to your needs.

It is in fact possible to choose only one exercise per muscle area, or to concentrate on those parts of the body that may be more affected by sedentary life, such as the back and the cervical.

And then he starts working again with a greater sense of well-being and a more productive capacity for concentration.

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