Workout at the office: 9 easy movements without ever leaving your desk

However, there are effects that can be felt right away as a result of sitting too long, namely neck and spinal pain. This is because prolonged sitting coupled with uncomfortable positions can add to the stress on the spine and the constituent discs of the spine, causing tense necks and lower back pain.

To fix this, try a simple series of sports movements in this office when you start to feel achy ache.

Tips for exercising at the office to unwind

1. Back and forth sitting and standing

As a warm up, it's easy. You just have to move back and forth from sitting to standing continuously, but without the help of your hands. Start by sitting up straight with your feet tapping the ground at a 90 degree angle. Press down from your heels, try not to move your feet into your chair or use your arms (straighten your hands forward), and keep your shoulders wide open and your spine straight but not tense. Now, stand up.

From a standing position, slowly return to your seat upright, refraining from leaning forward and / or shifting your hips to one side or the other. Repeat 5 to 10 times.

2. Twist the shoulders

Sit in an upright position. Take a deep breath and lift your shoulders to ear level. Hold on for a moment. Release and drop your shoulders back to their original position. Repeat 3 times.

Then take turns nodding and shaking your head slowly, like saying "yes" and "no". Repeat several times.

3. Rotate the body

Sit in an upright position. Inhale slowly and as you exhale, twist your upper body to the right and grasp the back of your chair with your right hand. With your neck straight and your eyes looking forward, use the help of your grip on the chair as a lever to help rotate your body as far as possible to the back of the chair. Hold for a few seconds, take this time to look around - how far you can see around your room. Slowly turn back to face forward. Repeat for the other side.

Tip: Exhale as you rotate your body to allow a wider range of motion.

4. Back stretch

Sit upright on the edge of a chair. Extend your legs in front of you. Lower your body to reach the toes of your left foot, hold for 10-30 seconds. Slowly go back up, down again to reach the toes of the right foot. Do alternating sides.

5. Stretch the legs

Sit back in the chair. With both hands, hug and pull one leg up against your chest. Hold this position for 10-30 seconds. Repeat for the other side. Do alternating sides.

6. Push up at the table

Support your body weight by placing your hands straight at shoulder level while grasping the edge of the table. Push your feet back so that your torso is diagonally on the floor. Put your feet as steady as possible on the floor, inhale as you bend your elbows to a 90 degree angle, hug your elbows toward your ribs - like a push-up. Exhale and push your chest back up in the starting position. Repeat 8 to 12 times.

7. Desk upward dog pose

Bend your body at a 90 degree angle, similar to a bow in prayer. Extend your hands parallel to your back while grasping the edge of the table. Keeping your hands straight, push your hips forward toward the table, holding yourself back from extending your stomach using the force in your legs.

Stretch your chest between your shoulders and gently tilt your chin up while turning your shoulder blades back. Hold 5 to 10 breaths.

8. Stretch the upper body

Sit up straight in your chair. Raise your hands above your head and straighten them. Tilt only the upper body to the left and with the right hand reach for the left side of the body. Hold the position for 10-30 seconds. Repeat for the other side, alternating sides.

9. Neck stretch

Sit up straight in your chair. Raise your right hand over your head and straighten it. Then with the right hand gently pull the head towards the shoulder until you feel a slight stretch in the neck muscles. Hold the pose for 10-15 seconds. Take turns once on each side.