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


Chair twist; push knee (right).
Chair twist; push knee (right).

Chair twist
Chair twist

Chair twist

Place left arm on the handle and the right arm on the back. Now twist your upper body to face the back of the chair. Repeat on other side.

Push knee
Push knee

Push knee

Bend your right leg and place the right knee against a wall. Push your knee on the wall, while pushing your left foot on the ground. This works your gluteus muscles. Repeat on the other leg.

Single leg balance
Single leg balance

Single leg balance

While standing comfortably, take one foot off the floor and hold as long as you can. This can be done anytime—even while talking to colleagues or on the phone.

Knee up
Knee up

Knee up

Sit comfortably on a chair and alternately pull up your knee towards the chest with the help of hands. This will help free up your buttocks. Repeat 10 times on each leg.

Prayer position
Prayer position

Prayer position

Take your left hand and bring it behind you, placing it on your left midback. Do the same with the right hand, till it forms a ‘Namaste’ at the back. Pull your shoulders back to feel a stretch.

Side stretch
Side stretch

Side stretch

Take your hands over the shoulders and hold the elbow of the opposite hand. Breathe in and drop to your left, towards the floor. Repeat 10 times on each side.

Sit and crunch
Sit and crunch

Sit and crunch

Sit at the edge of your seat, holding the chair firmly. Tuck your knees in and extend out. Breathe in when tucking in, and breathe out when extending. Repeat 10 times.

Wrist stretch
Wrist stretch

Wrist stretch

Bring your arms out straight, palms facing the floor. Now, pull your palms down and then lift them up. Next, turn your palms up and repeat the exercise.

Forward bend
Forward bend

Forward bend

Stand with feet shoulder width apart. Join hands behind. Breathe in, take your chest parallel to the floor and exhale. This will open up your chest and shoulder muscles.

Wall squat
Wall squat

Wall squat

Place your hands on the wall, feet slightly ahead and sit on the wall. Slowly go down, forming a 90 degree angle with your knee and hip. Hold for 30 seconds. Repeat 10 times.

By Ayesha Billimoria, runner and yoga instructor

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