Sitting all day in an office is bad for your health and frequently leads to pain in the neck, back, shoulders, arms and hips. Long periods spent sitting in an office can reduce your mobility, weaken your muscles and lead to poor posture and chronic pain in the long term if you do not compensate for this by moving about. They can easily be done at home, too. You don’t need to go to the gym to perform the following after-work exercises - you can do them from the comfort of your living room. These exercises are the perfect training programme particularly if your job involves long periods spent sitting.

These exercises for office workers are aimed at improving shoulder mobility, hip mobility and spinal mobility.