7 Easy Desk Exercises to Avoid the Strain of Sitting

Experts now proclaim that sitting is the new smoking! As work hours often extend way past eight hours per day, fitness workouts have become an afterthought.

Luckily you can do strength and stretching desk exercises to improve your overall wellness. Stretching revitalizes blood flow, increases your metabolic rate, and improves your overall health.

It doesn't require equipment or expert knowledge to do stretching exercises at you own desk. You can also minimize the physical effects of stress by stretching at work. Here are seven exercises you can easily perform while on the job:

1. Neck rolls

To do neck rolls, sit on your chair with your feet firmly placed on the ground. If you're wearing high heels, take your shoes off. Place your hands on your thighs with your palms flat. Close your eyes, take a deep breath, and relax. Move your neck from side to so that your right ear touches the right shoulder, and your chin drops to your chest. Lift up your head gradually and repeat the action -- this time to the left shoulder. Make sure your movements are moderate and calm.

2. Hawk arms

While sitting firm in your chair, interlace your fingers. Lift up your shoulders and your arms. You will feel your chest expand as your arms are raised. Lift your elbows upward, as though touching your back. You should feel your upper arms extending as you perform this; you'll also feel your back stretch. Repeat the exercise four to five times.

3. Seated lower-back stretch

Move your seat away from your desk and sit close to the edge. Sit with your legs separated and bend gradually, placing your head close to your knees. Breathe in while you do this. Staying in the position, breathe out and gradually move back to your initial position. This increases your lung capacity and stretches out tight lower back muscles. Repeat this activity five to six times to help stretch your lower back.

4. Seated hamstring stretch

Sit at the edge of your seat, directly facing the wall. Keeping your left leg flat on the ground, extend your right leg. Place a necktie or scarf around the ball of your foot, and while holding on to it, extend your back and lift your sternum. Bend slightly forward at the waist and twist as much as you can while your back is straight. Hold the position for around 30 seconds; then relax and change legs.

5. Chair dips

Hold both sides of your chair and move forward off your chair. While still maintaining a seated position, straighten your arms. Now lower your body close to the floor by bending your elbows gradually. Stay in this position for several seconds, and then pull your body up by straightening the arms. Repeat this eight to 10 times.

* Don't try to do this while sitting in a chair that rolls. This one is better executed in a stationary chair.

6. Chair squats

This is one of the most strengthening, but easiest exercises to do. In doing chair squats, stand up in front of your chair, place both feet slightly apart and start lowering your body, bending your knees. Keep lowering your hips until you're just hovering over the chair, and stay in that position for two to five seconds, and then raise your body again. Repeat this eight to 10 times.

7. Floor touch

To do this exercise, sit on a chair and place both feet in a wide position. Raise both arms above your head and have your palms face each other. Slowly move forward and touch the floor by bending over while you keep breathing. Remain in that position for about two to five seconds before standing up. Then repeat this about eight to 10 times.

Give these seven exercises a try when you feel stiff or start to get tired on the job. Taking an exercise break can help improve your on-the-job performance, as well as decrease potential workplace injuries.