Home Office Fitness

Place your hands on the edge of a fixed desk or a wall, walk your feet back, and hold a straight line from head to heels. Lower your chest towards your hands, then press away. The lower your hands, the harder it gets.

Stand in a doorway, forearms on the frame with elbows at shoulder height, and step gently forward until you feel the stretch across your chest. Breathe slowly and hold. This opens up the posture that hours at a keyboard closes down.

Stand tall with a dumbbell in each hand at shoulder height, palms forward. Press straight up until your arms are almost locked, then lower slowly to shoulders. Keep your ribs down so you press with your shoulders, not your lower back.

Hold a broomstick or a long towel in both hands, wider than your shoulders, resting against your thighs. Keeping your elbows straight, sweep it up over your head and as far behind you as it comfortably goes, then return the same way. Widen your grip if your shoulders pinch, and let the shoulders travel rather than arching your lower back.

Sit on the edge of a stable chair, hands beside your hips, and slide your hips forward off the seat. Bend your elbows to lower yourself, then press back up. Keep your elbows pointing backwards, not flaring out to the sides.

Sit on the front edge of a bench or a sturdy chair, lean back slightly, and hold the seat behind your hips. Draw your knees toward your chest while curling your upper body forward, then lower under control without letting your feet touch the floor.

Lie face down with your forearms on the floor and your forehead resting on your hands. Breathe out and gently draw your lower belly up off the floor, as if making a little space under your waist. Hold while breathing normally - do not push yourself up with your arms, and do not clench your glutes.

Lie on your back and rest your calves on a chair seat so your knees bend to about a right angle. Tilt your pelvis up to flatten your lower back into the floor, draw your lower belly in, and hold while you keep breathing. Keep it gentle - if your hip flexors or your neck start doing the work, ease off.

Stand with feet shoulder-width apart, toes slightly out. Push your hips back and down as if sitting into your desk chair, keeping your chest up and your knees tracking over your toes. Stand up by driving through your heels. To make it harder, hold a dumbbell at your chest.

Stand behind your chair with your fingertips on the backrest for balance. Rise onto the balls of your feet, pause at the top, then lower your heels slowly. Perfect while a build runs or a call is on mute.

Lie on your back with knees bent and feet flat on the floor. Squeeze your glutes and lift your hips until your body forms a straight line from knees to shoulders, hold for a second, then lower. This is the direct antidote to a day of sitting.