Taking a workout break while at work can provide unlimited benefits.

A short bout of exercise during your work day can lift your mood, energize you and provide improved job performance.

Work-related disorders occur in all types of work environments where poor posture, staying in the same position and repetitive motion can actually result in musculoskeletal disorders. Well over 80% of U.S. workers do mostly seated work. Sitting at a desk hour after hour can contribute to pain, discomfort and other health issues such as lower back pain, obesity, neck and shoulder pain, carpal tunnel and stress.

Fortunately moving about and stretching is within everyone’s reach. There are even certain exercises and stretches you can do right at your desk.

Get Moving

Walk around during phone calls as opposed to remaining seated at your desk. Take the stairs instead of the elevator, and go for a walk during your lunch break.

Sitting for long periods of time isn’t good for our brains, it slows our metabolism and we gain weight. Exercising at work will increase energy and reduce stress. If it isn’t possible to have a major workout at work, there are simple exercises that don't require a lot of space which can make a world of difference to our mental attitude and our health. The main focus is simply on getting moving.

Concentrate on Correct Posture

You’ll want to become aware of areas of tension in your body and try to stretch to relieve it. Invest in a good ergonomic chair that fully supports your lower back, limbs, and neck, and be cognizant of the proper sitting posture. The way you sit can place strain on your back, and one of the best ways to eliminate neck- and back pain is to make sure that you’re sitting properly.

Physical Activity Doesn’t have to be Strenuous to be Beneficial

Sitting comfortably in a chair for long periods isn’t good enough. You need to get moving. Let’s take a look at some examples of stretches that can be done right at your desk. Do additional research on stretching exercises so you can glean more information and get them 100% correct.

8 Great Exercises You can do at your Desk to Improve Posture and Circulation

The following exercises are specifically geared for people who sit for long periods of time and who are at risk of developing chronic pain and slumped back. A few sessions of moderate physical activity throughout the day can encourage blood circulation and make you more alert. These exercises for different muscles can be repeated on both sides and you can hold each stretch for about 30 seconds.

For Your Back:

● Back stretching - Stand upright with your arms straight above your head. With your palms facing upwards, grasp your fingers. Reach up as far as possible. This exercise stretches your shoulders, arms and trunk.

● Another back stretching exercise - Kneel on all fours. Round your back by pushing as far upwards as possible with your knees and your hand remaining on the ground.

For Your Neck:

● Good for rotating the neck. Link your hands at the back of your head. Don’t slouch. Relax your elbows towards the ground, allowing your chin to rest on your chest. Turn your nose to your right armpit and then repeat on the left side.

Torso:

● Side Bend – Keep a small dumbbell in your desk drawer and bring it out whenever you do this exercise. Stand up straight, holding the dumbbell in the left hand with your right hand holding your waist. Keeping your back straight and head up, bend at the waist to the right as far as possible and then repeat the movement to the left side.

Chest:

● Place your hands behind you, interlock your fingers and straighten your arms. Lift your arms upwards and backwards as far as possible.

Shoulders:

● Put your right arm across your chest with the palm up. Take your left arm below your right elbow and push your right elbow in the direction of your left shoulder, keeping your right shoulder down.

Calves:

● Avoid cramping in your calves. Stand facing a wall and with one leg in front of the other with your front knee bent and your back leg straight. Place hands flat against the wall at shoulder height. Move your back leg further from the wall, all the while keeping it straight, pressing your heel firmly onto the floor. Keep hips and toes facing forward.

Abdomen:

● Lie stretched out on your back. Place arms out to the side and bring your knees to your chest, slowly dropping the knees over to one side. Try and make sure that your shoulders don’t rise off the floor.

Other Tips to Good Office Ergonomics and Health

● Take short breaks every hour and walk around a bit
● Give your eyes frequent breaks from the computer monitor. Rest your eyes by by focusing them on a distant point
● Arrange items you use frequently in a position that is comfortable for you
● Make sure that the weight of your arms is supported at all times
● Consider alternating between a regular office chair and kneeling stool. Kneeling Chairs are excellent fitness equipment on their own, engaging the core and encouraging good posture as you sit. There are many on the market and a bit of research will reveal a difference in prices and features.

Conclusion:

Research proves over and over again that sedentary office workers are damaging their healthy by sitting nearly all day. Somebody who is constantly desk-bound can even increase their risk of heart disease. Try these amazingly simply stretching exercises at your desk to boost energy, get your blood flowing and to ease back pain.

Author's Bio: 

Author, Freelance writer