Sitting at a desk for long hours has become a common part of modern office life. While we start the day feeling energetic, prolonged sitting in front of a computer often leads to lethargy, heaviness, and fatigue. Beyond causing neck and back pain, long hours of immobility can also reduce energy levels, impacting focus, productivity, and mood.

The good news: you don’t need a gym or extra space to stay active. These five simple exercises can be performed while sitting in your office chair, improving blood circulation, reducing fatigue, and refreshing both body and mind.

1. Neck Roll

Constantly staring at a screen can make your neck stiff. Neck rolls help relieve tension and improve circulation.

• Sit up straight in your chair.

• Slowly roll your neck to the right, forward, left, and backward.

• Repeat 5–7 times clockwise and then counterclockwise.

• Benefits: Reduces neck and shoulder strain and eases stiffness.

2. Shoulder Shrugs

Shoulders often carry the brunt of office stress. Shoulder shrugs help relax them.

• Lift both shoulders simultaneously and hold for 2 seconds.

• Slowly release and repeat 10–15 times.

• Benefits: Relieves stiffness, reduces tension, and relaxes the upper body.

3. Seated Spinal Twist

Sitting for long periods puts pressure on the spine. Spinal twists improve flexibility and relieve back pain.

• Sit upright and twist your upper body to the right.

• Hold the back of your chair gently for 10 seconds.

• Repeat on the left side.

• Benefits: Increases spinal flexibility, relieves back stiffness, and improves posture.

4. Leg Extensions

Prolonged sitting can cause numbness and heaviness in the legs. Leg extensions stimulate circulation and reduce fatigue.

• Sit in a chair and extend one leg straight forward. Hold for 5 seconds.

• Slowly lower the leg and repeat 10 times per leg.

• Benefits: Improves blood flow, reduces leg numbness, and combats lethargy.

5. Deep Breathing

Mental fatigue can be just as draining as physical fatigue. Deep breathing rejuvenates the mind and reduces stress.

• Sit comfortably with eyes closed.

• Inhale deeply, hold your breath for 3–4 seconds, and exhale slowly.

• Repeat 5–7 times.

• Benefits: Reduces stress, calms the mind, and improves concentration.