lower body - legs / hips

Stand with feet shoulder distance apart, hands resting on the back of the rolling chair.

Shift hips back and lower into squat position - like you're going to sit in a chair - arms roll chair out in front to counter balance.

Push up with the back side of legs and hips to stand, rolling chair back in.

Bonus - keeping shoulders down, push hands down as you roll the chair back in to engage the upper back muscles.

Repeat 8 - 12 reps

hips / buttocks /core

Hold either desk or chair, hinge forward 45° at the hip (avoid rounding in the low back - keep neutral spine), engage or tighten core.

Lift legs back on a diagonal, hold briefly at the top, lower leg with control

Repeat 8 - 12 reps, switch legs

rear leg - hamstrings / calves

Sit tall on desk, place heels on rolling chair.

Dig heels in and roll chair in and out.

Repeat 8 - 12 reps

Time saver tip for the super fit. Try adding tricep dips with hamstring roll... chair out as you dip, roll back in as your press up - or you can alternate the 2 exercises, when pressed for time.

front of legs - quadriceps

Lean against wall and walk feet out as you lower hips into a wall sit.

Start by just holding wall sit - make sure that heels are directly under knees as shown.

As you get stronger, add leg extensions by shifting weight to supporting leg and extending other leg 6 - 8 reps.

Repeat other leg, resting in between if needed.

If this is uncomfortable, see shoulder press, cross chop option with leg extension.

shoulders / chest / core

place hands securely on wall corner as shown and walk feet back away from the wall.

Keeping core engaged to maintain a straight plank, slowly bend arms at elbow to move head in toward wall.

Contract chest muscles as you push back away from the wall.

Repeat 8 - 12 reps

shoulders / obliques of the core

Sit up tall at the edge of a chair - hold water bottles or light dumbbells at shoulder level.

Press weight over head, then lower slowly down and across to one side of chair, rotating torso slightly.

Repeat alternating sides, 8-10 reps

Time saver bonus move - add a leg extension to the cross chop - opposite leg extends.

shoulders / core / inner thigh

Place hand on the edge of desk and walk feet out and away from desk.

Tighten core to maintain T-stand, lift inside leg as shown, crossing over as it extends.

Repeat 8 - 12 reps, and switch sides

Bonus move for the super fit - shift hips in toward desk to work sides of torso as you lift leg. Keep shoulder set down and carefully control the range of motion.

core / lower abs

Place hands on desk, walk feet away into a plank, standing on balls of feet as shown

Keep core engaged as you lift one knee up - focus on tightening the entire torso - then tilt the pelvis with the lower region of your abs to move the knee slightly in toward your chest.

Repeat 8 - 12 reps each leg.

Time saver tip for the super fit - add push ups - either alternate ab curls reps with push-ups or alternate sets of each.

biceps, front of the upper arm

You can use just about anything that's easy to hold - even water bottles. If all you have is something light, just focus on contracting or tightening the bicep as you lift - but you may have to hang up the phone!

Curl up and in toward the shoulder, then release slowly to extend the arm.

Carpel Tunnel Tip: Avoid tightening in the forearm as you grip. Also, weight bearing exercises, such as dips, may aggravate the problem. Choose non-weight bearing alternatives as needed.

triceps - back of the upper arm

If you are starting out, use one water bottle or weight overhead holding at the ends. Keep arms parallel and bend at the elbow to slowly lower behind the head, then contract the triceps as you lift to straighten the arms.

Upper back / shoulders / triceps

Desk Dips - ADVANCED

If you are strong enough to support your body weight, sit on the edge of your desk, heels on chair. Lift buttocks off edge, bend elbows to lower body slightly, then extend arms to press back up.

8-12 reps

This quick and easy doorway stretch can help offset the tightening of the front of the shoulders and chest, which can lead to the poor posture associated with back pain.

Stand just outside doorway, placing hands as shown, about hip level. Step one foot forward and lean into the stretch, without arching the low back. Hold for 30 seconds, release and step other leg through to hold another 30 seconds.