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When work has you chained to your desk and tied up with phone calls, getting to the gym might seem impossible. Are you one of those people who just has the worst kind of schedule throughout the day? Do you require to perform multi-task? Do you work in an office and find yourself getting a stiff neck, tight shoulders, a backache or wrist pain and mentally sluggish? May be yes!

Sitting at a desk all day, can take its toll physically and mentally. Moreover you never seem to have much time for yourself between all of the things you have to do every day. So how can you possibly find the time to incorporate exercise into your day? This article leads you to get introduced with some of the exercises that can be done while you are at your desk. Next time you find yourself confined to your office, give these exercises a shot!

Shoulder Rolls

While sitting or standing, slowly roll both shoulders backward, down and around in a circular motion. Then slowly roll both shoulders forward, down and around in a circular motion. Do the exercise at least 8 times a day, it loosens the shoulders and relieves tension. A great help to your prolonged office hours!

Seated spine rotation

Sit up tall in a chair and keep you feet flat on the floor. Place your right hand on the outside of your left thigh and reach back with your left hand. Be straight and tall as you turn. You can use your hands as levers to increase the stretch you feel. Only stretch to a comfortable position, holding for 10-15 seconds. Repeat the same on the other side. Exercise this posture up to 8 times. It releases tension in the middle back.

Alternate neck stretch

Sitting upright with shoulders relaxed looking straight ahead, slowly lower your head to one shoulder, hold and then return to upright. Repeat on the other shoulder. You should feel a stress in the side of the neck. Slowly drop your head forward lowering your chin to your chest and then return to starting point. This stress minimizer helps you relieving muscle tension in the neck. Hold your neck down for 10-30  seconds each on the shoulders.

Seated abdominal work

Sit forward in your chair so your knees are over your ankles. Extend up through the spine and contract the abdominals. Draw the breastbone and pelvic bone closer together, flexing your spine into a letter C as you contract. Hold for 30 seconds, breathe and relax. It flattens, tones and supports trunk muscles. Try to do 4 times in every hour.

Slumped hamstring stretch

Position your body at near end of your chair with back extended. Now slump, arching the spine and letting the shoulders hollow. Keeping one leg bend 90 degree, extend other leg forwards with heel resting on the floor. Hold the leg behind the knee. Maintain a straight back and lean forward from the hips. Keep chest and head lifted as you stretch the straight leg away from you. The hamstrings get very tight when you are sitting down and this can pull on the lower spine and cause sciatic pain. This exercise stretches the hamstrings but also stimulates the nervous system to encourage greater relaxation in the muscle. Hold your legs in this posture for about 10-30 seconds. It works for you only!

Chest stretch

When you are reading or working away at computer, the shoulder tend to draw in and rise. To avoid this, you can try chest stretch! Position your body near end of chair and then clasp your hands behind your body. Now roll your shoulders back, if necessary slightly lift hands away from body without leaning forward. It helps to open up the shoulder area. Practice this for 10-30 seconds.