10 Calming Exercises to Help You Focus in the Office

Sitting at a desk all day can cause tension to build up in your body. The physical and psychological stress of a desk job can be damaging to your physical and mental well being. You can combat the negative effects of a desk job by performing a few simple exercises while you work.

1. Side Stretches: This exercise is calming and excellent for your side muscles and waist. It can be done at your desk, in a chair, standing up, or just about anywhere. To do a side stretch, simply place your hands on your hips or above your head and lean as far to one side as you can. Then lean to the opposite side.
2. Neck Rolls: Sitting at a desk all day can make your neck sore and tense. Roll your neck by reaching your head as far forwards as possible. Roll your head across your shoulders and then as far back as possible. This will relieve tension in your neck, improve your posture, and help calm you down.
3. Stand Up: Most people think that having a desk job means that you have to sit in a desk all day, but this isn’t the case. Most employers will not mind if you work standing up. Standing up for all or part of your work day will improve your posture, aid blood flow, and improve your over-all well being.
4. Leg Lifts: Stand up and lift one knee as high as you can, holding it there for several seconds. Repeat this exercise with your other leg. If you do this exercise several times in a row, you can avoid leg cramps and increase your circulation.
5. Sitting Leg Lifts: You can perform sitting leg lifts while at your desk. Simply raise both legs as high as you can and hold for several seconds. Let your legs drop to the ground and then repeat the exercise. This exercise will improve the circulation in your legs and will also stretch your back muscles, which is calming and will improve your posture.
6. Awareness Breathing: This exercise can help you cope with frustrating or stressful situations in the work place. Simply become aware of your breathing for a period of five to ten minutes. Focus on the air going in and out of your body and feel the sensations of the air expanding and deflating your lungs.
7. Deep Breathing: Deep breathing is another way to calm yourself. When people are stressed, they tend to breath rapidly and shallowly. It’s important to use the whole capacity of your lungs. Take a deep breath and hold it for five to ten seconds. Exhale slowly and feel the emptiness in your lungs. Repeat this exercise several times to achieve a calming effect.
8. Hip Exercises: Stand up and do a brief hip exercise to relieve stress and tension. Stand with a slight gap between your feet and move your hips in the pattern of a figure eight. This is an excellent way to tone your stomach and relieve stress.
9. Arm Raises: Raising your arms periodically throughout the day can relieve wrist strain and improve your circulation. You can perform arm raises while standing or sitting. Raise your arm above your head and reach towards the sky. Slowly lean your arm as far over your head as possible. Let your arm drop to your side and perform the exercise with the other arm.
10. Butt Exercises: You can perform a simple butt exercise by clenching your butt muscles as hard as you can, then releasing. This will increase the circulation in your butt and help prevent your legs from falling asleep. This exercise will also help tone your butt.

Performing these exercises several times a day can spice up your work, improve your posture, and help relieve the physical and mental stress of a desk job. The most important thing to remember is to choose exercises that make you feel great.

James Adams is a full time, desk-bound blogger who works with an online store specialising in franking machine cartridges and various other supplies. For more of his writing about art, advertising and design, check out their blog.