Move it or lose it: There are many simple exercises that can be incorporated into the working day. [Photo provided to Shanghai Star]

Shoulder shrugs

The shoulders and neck hold a lot of tension from typing, clicking and scrunching. Shoulder shrugs are a great way to relax the shoulders and get a little circulation going.

Seated or standing, lift the shoulders up toward the ears, squeezing them as hard as you can. Hold for 1-2 seconds and roll them back as you relax down. Repeat for 8-10 reps.

Neck stretch

Holding tension in the neck can lead to headaches and upper back tension as well. Many of us drop the head forward when working on the computer, which can put extra stress on the neck muscles. This stretch feels great on the neck and shoulders.

Sitting in your chair, reach down and grab the side of the chair with the right hand and gently pull while tilting your head to the left, feeling a stretch down the right side of the neck and shoulder. Hold for 10-30 seconds and repeat on the other side.

Trying to work out in your office may feel a little awkward at first, so try the routine at home until you are very familiar with it.

Don’t worry about what others may think of you, if you show your confidence and improvements in your health, they may be motivated to try the desk exercises themselves. You may end up creating a much healthier lifestyle for all the workers in your office.

Tips

Always consult a healthcare professional before starting any exercise program.

Use discretion in the workplace and take care to stick to appropriate exercises for your office.

Perform enough repetitions of each movement until you feel fatigue in the muscles that you trained.

Prepare comfortable clothes on hand unless your workplace observes a casual dress code.

Always warm up or begin workout gradually.