Exercise at Work

You can apply the following exercises in the office during your lunch break.
Perform 4 sets of 15 repetitions for each exercise with 1 minute rest between sets.

Exercise 1
Start by standing with your feet touching well on the floor. If your are not good at balance just hold with one hand on the wall. Then lift on the toes of both of your feet. Hold this position for 10 seconds. Then return to your original position and repeat the process from the beginning.

Exercise 2
Now sit in your chair, having one foot properly on the floor and the other outstretched in the air, parallel to the ground. Make sure that the shoe you start with is perpendicular to the ceiling. Then with slow movements pull your leg upwards as far as you can. Continue until you complete the required number of repetitions.

Exercise 3
Sit on your chair and grip the edge of your desk. The distance from the office should be such that your arms are slightly bent. From this position slowly pull the chair in the office until your elbows come behind your back. Then return your body to its original position.

If your chair doesn’t have wheels, start the exercise with your arms more bent than the previous case. While keeping your feet firmly down, pull your body forward. This way you work isometric. You must feel the pressure and the intensity of the exercise in your back, even without movement. Hold this position for 20 seconds and repeat the exercise.

Exercise 4
Stand upright and place your palms on a wall, having your legs spread open, at shoulder width. Slowly, bend your arms so that your chest gets close to the wall. When you get a few inches before the wall return your body to its original position and repeat the exercise.