The seated hip stretch helps remove tightness from the hips and glutes.
How to do the seated hip stretch:
1. Sit up straight in your own office chair.
2. Cross your right ankle over your left knee and lean forward gently. Make sure your back is kept straight while doing this.
3. Bring your torso towards your leg until you feel a mild stretch in your right hip and glute.
4. To deepen the stretch further, you can also press down your right knee with your hand.
5. Hold for 10 to 30 seconds before reverting to original seated position.
6. Repeat on the other side.
Your legs, even while seated, can get stiff and tired, too. The leg lift should target the leg muscles and give blood circulation in those areas a quick boost.
How to do the leg lift:
1. Sit a few inches forward, away from your office chair back rest. Place both feet flat on the floor.
2. Raise your right leg from the floor and straighten it. Your leg should be a few inches above the floor.
3. Hold this position for a few seconds and feel the stretch.
4. Bring the right leg back down on the floor and repeat with the other leg.
Our bodies are designed to keep moving, not to be slumped on a chair for several hours straight! At the very least, a person should take a 5- to 10-minute break for every hour spent working at the office.
The Mayo Clinic website also recommends that you incorporate more physical activity in your everyday schedule—like walking to work instead of driving or taking a cab. Any amount of exercise can help you avoid stiffness in your muscles and joints.