"Quick exercises for office workers, as suggested by a fitness trainer, to boost upper body strength during brief work breaks:"

Minimize the negative effects of extended periods of sitting with these four strategies

, and Administrator

2025 September 14 . 2:18 AM

1 min read

In a brief break between meetings, a strength coach recommends four crucial exercises specifically... — In a brief break between meetings, a strength coach recommends four crucial exercises specifically for office workers to strengthen their upper body.

"Quick exercises for office workers, as suggested by a fitness trainer, to boost upper body strength during brief work breaks:"

In today's sedentary lifestyle, prolonged sitting can lead to muscle stiffness and weakness, particularly in the lower body. However, there's a solution to this problem - a five-minute upper body mobility routine created by Charlotte Hazelwood, a strength and mobility coach and founder of Elevate Fitness.

This routine, designed to relieve muscle stiffness associated with prolonged sitting, includes four simple exercises: swimmers, scorpions, scapular rotations, and wrist walk-arounds. The exercises, detailed in a video demonstration available below, can be done throughout the working day, a practice known as exercise-snacking.

Swimmers activate the upper back, while scorpions open up the chest. Scapular rotations get the shoulder blades moving and grooving, and wrist walk-arounds build rotation into the joints. This routine, though requiring minimal equipment, can be made more comfortable with the use of a yoga mat, such as the $20 Amazon Basics yoga mat.

Regular movement throughout the day can help combat this issue, reducing muscle stiffness and promoting overall health. Frequent desk stretches, short walks, or exercise-snacking workouts can all contribute to maintaining mobility, functional strength, and cardio fitness.

Sitting for extended periods can increase pain and stiffness. According to the World Health Organization, regular movement can help avoid the risks associated with a lack of physical activity, including an increased risk of heart disease, diabetes, and cancer.

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