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Sitting all day in the office? no time to workout? the  only thing growing apart from your pocket is your paunch? Read these tips and workout even in your desk!     

1. Eye exercise

To exercise the muscles that move your eyes, roll your eyeballs in wide circles-first in a clockwise direction three times and then counterclockwise three times. Repeat this sequence as desired. Similar to all desk exercises, perform this exercise periodically throughout your work day (i.e., once every 30-60 minutes).

2. Wrist exercise

To exercise your wrist, extend your arms in front of you and raise and lower your hands several times (i.e., flap your hands and wrists up and down). Then rotate your hands 10 times-alternating palms up and palms down. Repeat this sequence five times.

3. Hand and finger exercise

To exercise your hands and fingers, make a fist and hold it tight for approximately two seconds. Then, place your palms down and spread and hold your fingers wide apart for five seconds. Repeat the sequence five times.

4. Shoulder exercise #1

To exercise your shoulders, lift and roll your shoulders forward five times and then backward five times. Use a wide circular motion and try to keep your head straight and motionless while moving your shoulders. Repeat this sequence as desired.

5. Shoulder exercise #2

Another way to exercise your shoulders is to shrug your shoulders up toward your ears. Hold the position for approximately two seconds and then recover to the starting position. Repeat the sequence five times.

6. Upper back and shoulder exercise

To exercise your upper back as well as your shoulders, reach your arms up overhead, alternating right and left arm in a climbing motion. Repeat the sequence 10 times on each side.

7. Lower-back exercise

To exercise the muscles in your lower back while in a seated position, bend down between your knees toward the floor, reaching as far as you can ( palms flat). Hold briefly, then return to the upright position. Make sure your chair is steady first before doing this exercise. Repeat the sequence five times.

8. Hamstring exercise

To stretch your hamstrings while in a seated position, lock your hands together around your knees and pull your knees to your chest and hold for approximately five seconds. then release your hands and return to the starting position. Repeat the sequence five times.

9. Neck exercise #1

To exercise the muscles that rotate, flex and extend your neck, slowly turn your head far to the left and hold for three seconds. Then, turn far to the right and hold for three seconds. Next, drop your chin gently to your chest before returning your head slowly to the upright (starting) position. Repeat the sequence five times.

10. Neck exercise #2

To exercise the muscles that act laterally, slowly lower your left ear to your left shoulder; then return slowly to the upright position. Continue the exercise by touching your right ear to your right shoulder and then returning to the starting (upright) position. Repeat the sequence five times.