It is essential to keep your body moving while you're at work, in order to keep your blood moving properly. The following exercises will make you stretch sore muscles, keep you agile while at work and maintain concentration as well.
At your desk, do jumping jacks for about a minute. In this exercise, you will raise your right arm to touch your left toe to the side and keep your right foot on the floor. Follow on both legs.
One of the best exercises is to march in place. Stay seated, and do a football drill for about a minute. In your place, raise your knees and march.
Let's do jump rope. Hop by alternating feet or on both feet at once. You can also imitate the hand movement like you're actually turning the rope.
Sit straight on the chair, and raise your hands above your head. Hold it for 30 seconds. Meanwhile, slightly stomp both feet on the floor alternatively (football-drill). Repeat 3 times a day.
When you get up to go to the restroom or coffee break, do walking lunges. Do this at least 3―5 times a day.
Always try to take the stairs, instead of elevators. If your office is located in a multistory building, take the last 5 floors by stairs. By taking stairs at least 5 times a day, you'll keep the blood circulation going for the entire day.
Stand behind your chair, hold the back rest and do one-legged squats.
Stand similarly as the first exercise, but this time, keep one leg straight and with the other one, kick your buttocks.
Be seated, lift one leg off the seat and extend it in front of you. Hold it for 3 seconds, and then bring it down. Don't touch the floor, but stop short and hold again for about 10 seconds. Switch legs; repeat 10 times for both legs.
This is one of the best strength-building exercises for back and biceps. For back pain relief, keep both hands on the desk and hold on. Be seated, slowly push the chair away from the desk till your head is between your arms. Look at the floor, and slowly pull back. Do this about 10 times.
To keep your shoulders strong, keep both hands on your chair's arms. Slowly, lift your bottom from the chair, hold for 2 seconds, come back down (just don't sit on the chair), and hold for 5 seconds. Do this at least 10 times.
Stand slightly behind the chair, place both hands on the desk and take a few steps back. Now do desk push-ups for 15 counts, 3―5 times a day.
Sit straight in your chair, and try to stretch your arms above your head. Now stretch towards the sky, and hold for 10 seconds. Alternate hands one by one, and keep holding them in position.
To stretch your neck, take your right ear and lower towards the right shoulder. Gently press your head with the hand to get low. Hold for 10 seconds, and come back up. Change sides and repeat as many times as you want.
Yoga is one of the most fruitful exercises. Sit on your desk or on floor, turn your head towards left and bring your torso towards right. Hold this for 5 seconds, and breathe normally. Come back in the middle, and repeat for the other side. Do this about 15 times on each side.
Sit straight in your chair, and try to touch your shoulder blades together. You may not literally touch them, but the feeling in your chest, shoulders, and back will be amazingly relaxing.
Keep following these exercises for a month, and see the difference in yourself. You'll be more alert at work, complain less about not having enough energy that lasts for the day and get a chance to relax as well.