Exercises you can do while sitting in your office chair
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Seated Leg Lifts
Sit up straight and extend one leg straight out in front of you. Hold for a few seconds, then lower it back down. Repeat with the other leg.
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Chair Squats
Stand in front of your chair with your feet shoulder-width apart. Lower yourself into a sitting position, hovering just above the chair, then stand back up. Repeat.
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Seated Marches
Sit tall and lift one knee up towards your chest, then lower it back down. Alternate legs and continue marching in place.
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Shoulder Shrugs
Lift your shoulders up towards your ears, hold for a moment, then release. Repeat several times to release tension in the shoulders.
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Calf Raises
Sit with your feet flat on the floor and lift your heels off the ground, pointing your toes forward. Lower your heels back down and repeat.
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Seated Torso Twists
Sit tall and twist your torso to one side, holding onto the back of your chair for support. Hold the twist for a few seconds, then twist to the other side.
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Desk Push-Ups
Place your hands on the edge of your desk, shoulder-width apart. Lower your chest towards the desk by bending your elbows, then push back up to the starting position.
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Ankle Circles
Lift one foot off the ground and rotate your ankle clockwise and counterclockwise circles. Repeat with the other foot.