10 Easy Office Chair Workout for Full-Body Effect

10 Easy Office Chair Workout for Full-Body Effect

|Apr 29, 2021

If you are working in a seated position, you can suffer from various health problems. One of the most popular is back pain. People who spend their day sitting, especially in an uncomfortable chair, might experience neck stiffness, hips tightness, or even chronic lumbar pain.

One of the best ways to ease the pain is regular seated exercises. It doesn't mean you have to subscribe to a gym. You can and you should perform some office chair workout during your working hours. The good news is: just in a few minutes you can perform much more than simple seated stretching exercises. Use your chair to get a full-body workout.

Keep reading to discover some of the best home office exercises that can help you to keep healthy, prevent your posture from hunching, and make you feel better.

10 Best Exercises

Arm Circles

While being sated, check if your back is straight. Your legs should be bent at the knees 90 degrees and your feet should touch the floor. Reach your fingers to your shoulders and start rolling your arms backward. Change the direction after 40 circles. Be sure that during this exercise the rest of your body doesn't move.

Arm Circles

Russian Twist

The Russian twist is one of the best exercises with an office chair to strengthen your core. Your core can keep your spine healthier, as it takes a bit of heaviness out of your vertebrae.

Sit on the edge of your chair. Then lift your feet above the ground and bend the knees. Your knees level should be a bit below your breast. You can lean slightly back, but remember to keep your spine straight. Interlace your fingers and bend your arms. Pull your navel in, then slowly twist to the side. With an inhale, twist to the other side. Try to keep dynamic moves. Repeat around 30 times.

Chair Plank

Plank is a great workout using a chair  that can strengthen your whole body. You can do it in your office, without touching the dirty ground.

Chair Plank

Instead on the floor, place your forearms on a chair. Your fingers can be interlaced or not. Extend your legs to create a straight line with your body. Keep your toes on the floor. While being in the position, contract your abdomen. Keep the position for 45-60 seconds.

Be sure that you don't lift your bottom too high and don't sink your hips. Your body should maintain a straight line all the time.

Leg Lift

Move to the edge of the chair. Bent legs with the knees at 90 degrees. Your feet should be flat on the floor.

Put your hands on the armrest. You can even grab it for extra support. Lean back, but keep your spine straight. Then, lift both your legs up like you would like to touch your chest with the knees. After that, lower the legs to the floor. Repeat 30 times.

Quick Feet

This exercise can boost your metabolism and increase endorphins levels. Keep your back straight and feet on the floor. Bend your legs a bit for freedom of movement. Then "run" on the spot by doing quick, short steps. The key is to do it as quickly as possible for 45 seconds.

Quick Feet

Chair Squat

Get in front of your chair. Your feet should be on the width of your hips. Squat down like you would like to sit on your chair but try to not touch it and come back to the starting position. Repeat 20 times.

Be sure that while performing this exercise you keep your back straight. To prevent injury, control your movements: your knees should never be further than above your feet. To keep balance, keep your hand together.

Chair Squat

Bulgarian Split Squat

Stand in front of your chair. The distance of the arms is enough. Turn around to have your chair behind your back. Then place one of your feet on the chair. Bend your front leg at the knee, until the back knee almost touches the floor. Then straighten your front leg to get back to the starting position. Repeat 20 times, change the leg and repeat 20 times again.

For extra balance, you can place your arms on the hips. Remember to keep your back straight.

Squat Calf Raise

Stand behind your chair. You can touch the backrest with your hands to have some extra balance. Then bend your knees at 90 degrees. At this position, stand on your tiptoes, without straightening the knees. Hold it for a few seconds, then release your heels on the ground. Repeat 25 times.

Bent Over with Arm Lift

This is an exercise sitting in chairs. While you are sitting on the edge of your chair, lean forward. Your lower back should be naturally arched. Keep your arms relaxed and connect the palms of your hands. Then, raise your arms to the sides of your body. Pause and return to the starting position. You can repeat this exercise 25 times.

Bent Over with Arm Lift

This is an ideal way to release your upper back muscles, but also one of the best lower back stretches from the set of the mentioned exercises.

Invest in Ergonomic Furniture

Some of the pain problems can be easily solved by investing in proper office furniture. Check out your office chair height. A standard chair, without many features, is designed to be universal, yet it doesn't meet the needs of all people who use it.

The best way to prevent your body from pain is by investing in a standing desk and a good ergonomic chair. Thanks to ergonomic features, you can adjust those items to suit your needs best. You can keep your back straight but also you are not going to strain your muscles too much, as you get some extra support thanks to smart solutions.


There is no doubt that regular exercising is very important to keep your body healthy. When you mix mentioned exercises with a well-equipped home office, you can be sure that your work is going to run smoothly and without any problems.

When you work a lot, you might not have time to go to the gym or work out after your job. However, some simple exercises can be performed in your office. Thanks to them, you can strengthen your muscles or even lose some extra weight if you do them regularly.

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