Take a break

We all know that poor posture and sitting for long hours is bad for health. So spare five minutes each day and do these exercises at your workstation

Soleus stretch; and hamstring stretch
Soleus stretch; and hamstring stretch

Soleus stretch

Take a short stride forward, one foot slightly in front of the other. Bend at your knees without raising the heel of the trailing leg. Repeat twice on each leg.

Hamstring stretch

Sit near the edge of the chair and place your feet on the floor. Lengthen your back, and lift the sternum (breastbone) up. Bend forward at the crease of the hips. Go as far as you can.


Stand next to a chair with feet shoulder-width apart. Hold the chair for support. Now slowly bend at your knees. Make sure your knees don’t cross the toes. Then get up. Repeat 10 times.

Leg abduction

Stand behind your chair and hold it for support. Slowly lift your right leg. Maintain your balance on the left leg as you kick the right leg out in a lateral motion. Repeat 10 times on each leg.

Legs and abs toner

Straighten your legs, cross one on top of the other and lift them off the ground. Press down with the top leg and hold till your muscles start shaking. Repeat five times on each leg.

Knee tucks

Move to the edge of your chair and hold the sides for balance. Slowly lift your knees towards the ceiling. Repeat for 15 seconds. Perform this exercise 20 times.

Ankle to knee

Sit upright with your feet on the floor. Now raise one leg up and place the ankle on top of the grounded leg. Slowly raise the grounded leg off the floor and bring it down after 5 seconds. Perform 10 repetitions on each leg.

Seated twist

This movement relieves back pain and stiffness. Sit sideways on a chair. Twist your torso to the left/right. Maintain a firm and erect spine. Repeat five times.

By Shikhar Bassi, founder-CEO, sports and wellness company sportsanté

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