Triceps curls with band
Place the resistance band under your buttocks. Hold one end with right hand. Raise shoulder toward the ceiling, and then bend elbow. Inhale, then exhale as you extend your elbow. Perform 10 to 15 repetitions, then switch sides.
Biceps curls with band
Place resistance band under both feet while sitting in your chair. Hold ends of band. Inhale, then exhale as you bend both your elbows. Inhale as you release. Make sure you are sitting up straight and do not bend forward. Perform 10 repetitions, 2 sets.
Upper trap stretch
Seated upright in chair with feet firmly planted on the floor, gently grasp the right side of head while reaching behind back with other hand. Exhale as you tilt your head until a gentle stretch is felt. Hold 15 to 20 seconds, breathing consistently. Repeat 3 times. Switch sides.
Band reaches
Place exercise band behind upper back or under your buttocks. With feet on the floor and sitting up tall, hold ends of the band in each hand with elbows bent. Inhale, then exhale as you extend your arms out to the side. Inhale and bend your elbows to return to start. Repeat 10 to 15 times.
Desk push-up
Standing with your hands shoulder-width apart on the edge of your desk or a stable chair, inhale as you bend your elbows to a comfortable position and exhale as you press back up. Keep your abdominals tight and shoulder blades down on your ribcage. Perform 10 repetitions.
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Doorway stretch
Stand in a doorway or corner with hands slightly higher than your shoulders. Place one foot in front of the other. Lean forward until a comfortable stretch is felt in the front of your chest. Keep abdominals tight so you do not overextend your lower back. Hold 15 to 20 seconds.
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Do it right
— Take the stairs.
— Stand up for phone calls.
— The exercises should never be forced, nor should they cause pain.
— Breathe consistently throughout your stretching and exercise. They should be carried out very gently and, ideally, be customized by a professional physical therapist to match job demands.
— Move your printer to an area that requires you to stand up and walk to get your printout.
— Do each of the exercises separately.