This is the age where people spend hours sitting down at work behind the computer. For some others, the schedule of work involves standing for long hours at their duty posts. Whichever divide you fall into between the two, your abs, back, and neck will feel better if you take to the following regime of exercise that we are bringing to your reading delight here. Get in touch with Best Essay Help to have more time for yourself and follow the tips below.

After about an hour of being at your duty post, you can challenge the structure of your body by talking to any of these exercises:

For mobility at work

  • Diaphragm Breathing: When you are feeling the strain on your muscles or you are gripped with nervous tension, the ideal thing to do is to partake in diaphragm breathing. You can effectively do this by placing one hand on your chest and the other below the ribcage to feel the movement of your diaphragm. Inhale for 4 seconds and notice the expansion. Now exhale for another 4 seconds. Repeat the process for about five times and notice where you are having tension.
  • Wrist Controlled Articular Rotations: This is an ideal carpal tunnel as well as wrist and forearm mobility. Grab your right wrist forearm with your left arm. Begin by slowly making circles with your wrist; make it four circles in clockwise and anti-clockwise directions. Workaround the sticky spots and repeat for the other arm.

Fidgeting: This involves the mobility of the entire body mass. You are going to need this where your schedule involves sitting down for long hours on your duty post. Try adjusting your sitting positions in your chair. Try neck circles and movements with other parts of your body and you are going to be surprised at the gains at the end of the day.

Deep Ab Muscle Stretch: This is ideal in relieving the lower back and issues relating to IT band tightness. According to the experts at, you can effectively do this by standing in the middle of the door frame with your legs crossed and arms stretched outwards up to grab the door frame. Hold frame for about 15 seconds and exhale. Repeat the process by changing your positioning.

The Seated Heart Opener: This is ideal for the mobility of your chest; upper back and shoulder. You can affect this either in your sitting or standing position. While sitting, simply grab towards the back of your chair, and if standing, simply interlace your fingers behind you if your posture allows for that.

Seated Thoracic Rotation: This is ideal for curbing issues relating to neck pain and difficulty in breathing. Begin by leaning slightly in your chair and firmly interlock your arms on your chest with a firm grip. Slowly inhale and exhale and you rotate slightly on your chair.

Figure Four Stretch: This is ideal for correcting the nagging issues that relate to hips, glutes, and lower back. Cross your right ankle over your left thigh in your sitting position. Now inhale while you sit tall. When you exhale, reach for your belly button towards your seat.

Segmented Cat-Cow: This exercise is ideal for the upper and lower back mobility. Push forward your stomach in your sitting position as you extend your lower back at one vertebrate at a time thereby slowly creating a curve in your spine. By lifting up your chest, allow your neck to bend backwards as you look at the ceiling. Now, reverse the process.

The Stretch Exercises

There are some recommended exercises when you get back home after a hectic time at work. The following are some of the best moves that might work for you:

Squat Jacks: This exercise is ideal for abductor, balance, and glue strength. Get a medium resistance band across your knee in a standing position and drive your knees back by beginning with your feet together before jumping your legs out while dropping your hips back and forth.

High Plank Hip Flexor Activation: The target of this exercise is to strengthen the hip and core of the body. Place a light band across the balls of your feet. Now walk your arms up to straight arm plank position. Ensure that your wrists, elbows, and shoulders are stretched over each other.

Final Take

The above are exercises that you can take to while at your desk aimed at reducing the strain on your body. Included also are what you can do when you get home in other to freshen up your body system.