I copied and pasted some exercises from Coach Nicole from her Desk Video's, Steps 1 thru to 10
Hope you enjoy....Let's Get Fitter together....
1. Seated Hip Flexor & Extension
15 reps
Sit tall on your chair, feet flat on the floor, hands grasping the sides of the chair, facing forward. Lift your right knee up (so your thigh is raised off of the chair) and extend your leg, toes pointing towards the ceiling. Bend at the knee and lower the thigh back down to complete one rep.
Exhale as you lift and extend your leg and inhale as you bend and lower your leg.
Repeat all reps on the right leg and then do this exercise on your left side.
2. Seated Knee Lifts
15 reps
Sit at the front edge of your chair, hands grasping the sides of the chair. Keeping the spine straight, lean back until you feel your abs engage. Keeping the knees bent and legs together, lift your knees up towards your chest and slowly lower them back down
Make sure you're not leaning into your chair back. Keep your abs pulled in tight and your torso still.
Exhale as you lift the legs up and inhale as you lower them down.
3. Seated Side Bends
12 reps
Sit tall on your chair, feet flat on the floor, without leaning into your chair back. Engage the abs and place your hands next to your ears, elbows bent. Moving from the waist, bend down to the right, bring it back up, and then bend down to the left, focusing on the obliques on the sides of the waist.
Keep your head and neck in line with the spine.
Exhale as you sit back up and inhale as you bend to the side.
4. Shoulder Roll Stretch
4 reps
Sit tall on your chair, feet flat on the floor, without leaning into your chair back. Engage the abs and roll (circle) your shoulders forward.
Breathe deeply.
Repeat shoulder circles in opposite direction (rolling shoulders back) before moving to next stretch.
5. Shoulder Stretch
Hold for 10-30 seconds
Sit tall on your chair, feet flat on the floor, without leaning into your chair back. Engage the abs and bring your left arm across your chest, holding it below the elbow.
Keep the shoulders relaxed down and away from your ears.
Breathe deeply. Repeat on opposite side.
6. Overhead Triceps Stretch
Hold for 10-30 seconds
Sit tall on your chair, feet flat on the floor, without leaning into your chair back. Engage the abs and bring your left arm overhead, placing the palm on the center of your back and supporting the elbow in your right hand.
Breathe deeply. Repeat on opposite side.
7. Upper Back Stretch
Hold for 10-30 seconds
Sit tall on your chair, feet flat on the floor, without leaning into your chair back. Engage the abs and extend your arms up toward the ceiling. As you squeeze your shoulder blades together, pull the elbows down and back.
Hold the stretch and breathe deeply. Repeat one more time.
8. Neck & Chest Stretch
Hold for 10-30 seconds
Sit tall on your chair, feet flat on the floor, without leaning into your chair back. Lace your fingers behind your back, straightening the arms the best you can and opening up the chest. Relax your chin down towards your chest.
Breathe deeply.
9. Spine Stretch
Hold for 10-30 seconds
Sit tall on your chair, feet flat on the floor, without leaning into your chair back. Lace your fingers in front of you, scoop your abs in and round your spine back, keeping the shoulders relaxed down.
Breathe deeply.
10. Neck Stretches
Hold each for 10-30 seconds.
Sit tall on your chair, feet flat on the floor, without leaning into your chair back. Relax your chin down towards your chest and hold.
Lift chin up towards the ceiling and hold.
Bring head forward and tilt right ear towards right shoulder and hold.
Bring head up and tilt to the opposite (left) side and hold.
Breathe deeply throughout your stretches.
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