9:00 am, 10:00 am, 11:00 am; you’ve been working at your desk for over three hours now, with shoulders hunched over as that same annoying pain begins to radiates from your neck to your lower back. Even though you’ve got deadlines to meet and projects to complete; sitting at your desk for a long period of time does not mean that you have to skip your workout routine. Fitness guru, Aarti Patel instructs us on how to incorporate basic exercises throughout your workday to achieve a stronger body while enhancing your physical and emotional energy without even breaking a sweat.

Neck Stretch: Stretches are a great way to relieve tension and loosen up tight muscles. Hold each stretch for 10 seconds and do three repetitions. Begin with sitting upright in your chair. Drop your head towards your right shoulder and hold. Use your hand to gently press down a little more and hold. Now relax, and repeat with the left side. Finally, drop your head forward and slowly rotate it in a circle clockwise and then counter clockwise three times.

Back Stretch: Push your chair away from your desk, still seated place one leg on your desk and gently lean your body forward and hold for 10 seconds. Repeat with the other side. If your boss happens to walk in at this moment you can always say that you’re cleaning off your shoe or tying your shoelace!  To stretch out your chest and shoulders, (still seated on your chair) clasp your hands behind your chair, rotate your shoulders back and now gently lean forward. (cont...)