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Disclaimer: This article is for informative purposes only. Always consult a physician before starting any physical fitness program in order to reduce the risk of injury.

Doing exercises on your chair is a great way to keep the muscles from getting rigid. By keeping doing these exercises on a regular basis, you can stay fresh for the rest of the day. After spending a long day at work, or doing other household chores, our joints and muscles are bound to get stiff. Also, taking a break while you're at work, or at the desk, can help the muscles relax much swiftly. The exercises that we are about to go over in our article, are safe, easy to follow, and can be performed by people, regardless of their age. These exercises will help you overcome minor back, neck, shoulder pains that you may suffer from, while working in an office or at a desk.

Arms and Shoulders
  • Sit straight on your chair.
  • Extend arms in front of you, and interlock fingers tightly.
  • Keep your palms facing outward.
  • Now stretch your arms outward. This will extend your shoulders as well.
  • Keep hands at the same height as the shoulders.
  • Hold this position and count till 5; bring your hands down.
Neck
  • Sit straight in your chair.
  • Keep hands relaxed on both sides, and breathe normally.
  • Slowly, tilt your head towards the right.
  • Hold this position, and count till 5.
  • Now tilt your head towards the left; again count till 5.
Chest
  • Sit straight in your chair, and keep your feet planted on floor.
  • Slowly, bend down from your waist and bring your hands closer to the floor.
  • Hold for couple of seconds, and lean back.
  • Expand your chest as much as you can, and look up towards the ceiling.
  • Hold for couple of seconds. Breathe normally throughout.
Abs
  • Sit straight in your chair, and raise both arms above your head.
  • Keep feet firm on the floor, and breathe normally.
  • Slowly, bend your chest backwards and lift your chin towards the ceiling.
  • Hold the position, and count till 5.
  • Come back to starting position, and repeat.
Spine
  • Sit straight in your chair, and place your right arm behind the right side of the chair.
  • Take left arm behind the left side of chair, and interlock fingers.
  • Now turn your head towards the right, as far as you can.
  • Hold the position, and count till 5; repeat on the left side.
Hips
  • Sit straight in your chair.
  • Rest your arms on the sides or on the arm rest.
  • Slowly, squeeze your buttocks muscles together.
  • Hold the position and count till 2 or 3, and release.
  • Next you will sit on one hip, and tighten the abdominal muscles.
  • Hold the position, and count till 5.
Quadriceps
  • Sit straight in your chair, and feet firm on the floor.
  • Extend both legs in front but keep heels firm on the floor.
  • Keep your knees straight as well, and tighten thigh muscles.
  • Hold this position, and count till 10.
Calves
  • Sit straight in your chair and feet firm on the floor.
  • Extend both legs from the knees, and flex the ankles.
  • As you flex, point the toes towards the knees.
  • Hold this position, and count till 5.
Knees
  • Stand behind your chair.
  • Place both hands on the back of the chair, and keep legs shoulder-width apart.
  • Keep back straight, bend your knees, and come down; don't sit directly on the floor.
  • Sit for 2 seconds, and straighten back up.
Hamstrings
  • Sit straight in your chair, and place feet firm on the floor.
  • Extend both legs, and keep heels firm on the floor.
  • Don't move the heels but only pull on them slightly.
  • Hold this position, and count till 10.
  • Bring legs back to starting position.
For all the above mentioned exercises, make sure you perform them at least 3 to 5 times a day. And each time, you feel that your body or any particular muscles are feel stiff, do these exercises and take short walks down the corridor or to the water cooler. Drink adequate amount of water throughout the day to keep yourself hydrated even if you don't feel very thirsty.