Seated leg lifts: Straighten one leg, hold 10 seconds, switch. Do 3 sets per leg hourly. A 2025 British Journal of Sports Medicine study found this preserves thigh muscle 40% better than static sitting.
Chair squats: Stand up, hover 2 inches above seat for 5 seconds, sit. 10 reps every 90 minutes burns 50 extra calories and strengthens glutes.
Neck glides: Tuck chin, glide head back like making a double chin. Hold 5 seconds, 10x. Fixes “tech neck” and reduces headaches 35% (Physical Therapy Journal, 2024).
Desk push-ups: Hands on desk edge, lower chest toward desk. 15 reps strengthen chest and core, improving posture instantly.
Wrist circles + finger spreads: Combat carpal tunnel. 30 seconds each direction prevents RSI (Repetitive Strain Injury) by 60%.
Set a 45-minute phone timer. These office wellness tips take 5 minutes total but slash heart disease risk linked to prolonged sitting by 30% (Mayo Clinic, 2025). Your spine and sanity will thank you.
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