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Long hours spent sitting at a desk can weaken muscles, especially those responsible for supporting posture and preventing discomfort. Strengthening exercises help build endurance in key muscle groups, promote better posture, and reduce the risk of injury from prolonged sitting.
These simple exercises can be done in short bursts throughout the day, helping you combat the effects of sitting while also improving your muscle tone and posture. Aim for 2-3 sets of each exercise, and remember to take breaks to stay active and energized at work! 🧘♀️🤸♂️
Step 1 : Neck strengthening
Forward Bending
🟠Starting Position:
Sit or stand in an upright position with your back straight.
Keep your shoulders relaxed and look straight ahead.
🟠Engage the muscles:
Place one or both hands against your forehead.
Push your forehead forward into your hands while simultaneously resisting the movements with your hand.
Hold this position for 10 seconds without moving your neck. Your head should remain still as you apply and resist the pressure.
🟠Duration, frequency, and repetition:
10 repetitions with 3 sets with 3 times a week.
Forward Bending (With resistance)
🟠Starting Position:
Sit or stand in an upright position with your back straight.
Keep your shoulders relaxed and look straight ahead.
Use a resistance band to perform these exercises.
🟠Engage the muscles:
Place the middle of the resistance band at the front of your head and hold each end of the band at the side of the head near eye level.
Slowly lower your head forward against the resistance of the band.
Gradually return to the starting position by lifting your head back up.
🟠Duration, frequency, and repetition:
10 repetitions with 3 sets with 3 times a week.
Backward Bending
🟠Starting Position:
Sit or stand in an upright position with your back straight.
Keep your shoulders relaxed and look straight ahead.
🟠Engage the muscles:
Place one or both hands on the back of your head.
Push your head backwards into your hands while simultaneously resisting the movements with your hand.
Hold this position for 10 seconds without moving your neck. Your head should remain still as you apply and resist the pressure.
🟠Duration, frequency, and repetition:
10 repetitions with 3 sets with 3 times a week.
Side Bending
🟠Starting Position:
Sit or stand in an upright position with your back straight.
Keep your shoulders relaxed and look straight ahead.
🟠Engage the muscles:
Place your hands against the side of your head, just above your ear.
Push your head sideways into your hands while simultaneously resisting the movements with your hand.
Hold this position for 10 seconds without moving your neck. Your head should remain still as you apply and resist the pressure.
Switch to the other side and repeat the same process.
🟠Duration, frequency, and repetition:
10 repetitions with 3 sets with 3 times a week.
Backward Bending (With resistance)
🟠Starting Position:
Sit or stand in an upright position with your back straight.
Keep your shoulders relaxed and look straight ahead.
Use a resistance band to perform these exercises.
🟠Engage the muscles:
Place the middle of the band at the back of your head and hold each end of the band
at the side of the head near eye level
Slowly extend your head backward against the resistance of the band.
Gradually return to the starting position by lifting your head up.
🟠Duration, frequency, and repetition:
10 repetitions with 3 sets with 3 times a week.
Side Bending (With resistance)
🟠Starting Position:
Sit or stand in an upright position with your back straight.
Keep your shoulders relaxed and look straight ahead.
Use a resistance band to perform these exercises.
🟠Engage the muscles:
Place the middle of the band on one side of your head and hold both ends of the bands at the opposite side of the head near eye level.
Slowly bend your head sideways (towards the shoulder) against the resistance of the
band.
Gradually return to the starting position by bringing your head back upright and repeat
on the other side.
🟠Duration, frequency, and repetition:
10 repetitions with 3 sets with 3 times a week.
Step 2 : Shoulder Strengthing
Shoulder Shrug
🟠Starting Position:
Sit with your feet shoulder-width apart.
Keep your back straight and your arms relaxed by your side and shoulder in the neutral position.
🟠Engage the muscles:
Slowly lift your shoulders straight up towards your ears as high as you can. Imagine trying to touch your ears with your shoulders.
Maintain your arms straight and avoid bending your elbow.
Maintaining this position for 10 seconds, focusing on engaging the upper back and shoulder muscles.
Gradually lower your shoulders back down to the starting position.
🟠Duration, frequency, and repetition:
10 repetitions with 3 sets with 3 times a week.
Shoulder Shrug (With resistance)
🟠Starting Position:
Sit with your feet shoulder-width apart.
Keep your back straight and your arms relaxed by your side and shoulder in the neutral position.
Place the resistance band under both feet ensuring it securely anchored.
Hold the ends of the resistance band in each hand, allowing your arms to hang straight down at your sides.
🟠Engage the muscles:
Slowly lift your shoulders straight up towards your ears as high as you can. Imagine trying to touch your ears with your shoulders.
Maintain your arms straight and avoid bending your elbow.
Maintaining this position for 10 seconds, focusing on engaging the upper back and shoulder muscles.
Gradually lower your shoulders back down to the starting position.
🟠Duration, frequency, and repetition:
10 repetitions with 3 sets with 3 times a week.
Shoulder Blade Squeeze
🟠Starting Position:
Stand in an upright position with your back straight
Keep your feet shoulder-width apart.
🟠Engage the muscles:
Squeeze your shoulder blades back.
Keep your shoulders relaxed and avoid lifting them towards your ears.
Maintaining this position for 10 seconds, focusing on keeping your shoulder blade pulled back.
Slowly release the squeeze and return your shoulders to the starting position
🟠Duration, frequency, and repetition:
10 repetitions with 3 sets with 3 times a week.
Shoulder Blade Squeeze (With resistance)
🟠Starting Position:
Stand in an upright position with your back straight
Keep your feet shoulder-width apart.
Hold the resistance band with both hands, positioning your hands about shoulder-width apart.
🟠Engage the muscles:
Pull the resistance band apart by moving your arms out to the sides and squeezing your shoulder blades together.
Maintaining this position for 10 seconds, focusing on keeping your shoulder blade pulled back.
Slowly release the squeeze and return your shoulders to the starting position
🟠Duration, frequency, and repetition:
10 repetitions with 3 sets with 3 times a week.
Shoulder (Front)
🟠Starting Position:
Stand in an upright position with your back straight.
Keep your feet shoulder-width apart.
Make a fist and place your fist on the wall or a sturdy surface with folded towel in between and elbow bent at 90 degrees.
🟠Engage the muscles:
Gradually press your fist against the wall engaging your anterior deltoid (front shoulder muscles).
Maintain this position for 10 seconds and ensure there is no movement in the shoulder or elbow joint.
Slowly release the pressure and relax your shoulder muscles.
🟠Duration, frequency, and repetition:
10 repetitions with 3 sets with 3 times a week.
Shoulder (Back)
🟠Starting Position:
Stand in an upright position with your back straight.
Keep your feet shoulder-width apart.
Stand at a distance away from the wall (with your back facing the wall) and place a folded towel between the back of your arm and the wall.
🟠Engage the muscles:
Gradually press your hand against the wall engaging your posterior deltoid (back shoulder muscles).
Maintain this position for 10 seconds and ensure there is no movement in the shoulder or elbow joint.
Slowly release the pressure and relax your shoulder muscles.
🟠Duration, frequency, and repetition:
10 repetitions with 3 sets with 3 times a week.
Shoulder (Side)
🟠Starting Position:
Stand in an upright position with your back straight.
Keep your feet shoulder-width apart.
Place a folded towel between your hand and against a wall or sturdy surface. Keeping your arm at your side and elbow bend.
🟠Engage the muscles:
Gradually press your hand against the wall next to you (as though you are trying to lift your arm to the side) engaging your lateral deltoid (side shoulder muscles).
Maintain this position for 10 seconds and ensure there is no movement in the shoulder or elbow joint.
Slowly release the pressure and relax your shoulder muscles.
🟠Duration, frequency, and repetition:
10 repetitions with 3 sets with 3 times a week.
Shoulder (Inward rotation)
🟠Starting Position:
Stand in an upright position facing a door frame or an outside corner of a wall.
Place a folded towel between your hand and the wall or sturdy surface.
Keep your arm at your side with your elbow bent at 90 degrees and your forearm parallel to the floor.
🟠Engage the muscles:
Gradually press your forearm inwards, pushing against the wall next to you and engaging your internal rotator muscles.
Maintain this position for 10 seconds and ensure there is no movement in the shoulder or elbow joint.
Slowly release the pressure and relax your shoulder muscles.
🟠Duration, frequency, and repetition:
10 repetitions with 3 sets with 3 times a week.
Shoulder (Outward rotation)
🟠Starting Position:
Stand in an upright position with your back straight.
Keep your feet shoulder-width apart.
Place a folded towel between your hand and against a wall or sturdy surface.
Your arm should be at your side with elbow bent at 90 degrees and forearm pointing forward.
🟠Engage the muscles:
Gradually press the back of your hand against the wall (as though were rotating your arms outwards).
Maintain this position for 10 seconds and ensure there is no movement in the shoulder or elbow joint.
Slowly release the pressure and relax your shoulder muscles.
🟠Duration, frequency, and repetition:
10 repetitions with 3 sets with 3 times a week.
Shoulder (Front) Resisted exercises
🟠Starting Position:
Stand in an upright position with your back straight.
Keep your feet shoulder-width apart.
Place the resistance band under your feet ensuring it securely anchored.
Hold the other ends of the resistance band in your hand, allowing your arms to hang straight down at your sides with palms facing your sides.
🟠Engage the muscles:
Gradually raise your arms forward and upward till they are parallel to the floor.
Hold the position for 10 seconds, then slowly lower your arms back to the starting position.
🟠Duration, frequency, and repetition:
10 repetitions with 3 sets with 3 times a week.
Shoulder (Back) Resisted exercises
🟠Starting Position:
Stand in an upright position with your back straight.
Keep your feet shoulder-width apart.
Place the resistance band under your feet ensuring it is securely anchored.
Hold the other ends of the resistance band in your hand, allowing your arms to hang straight down at your sides with palms facing your sides.
🟠Engage the muscles:
Gradually raise your arms backwards and away from your body till they are parallel to the floor.
Hold the position for 10 seconds, then slowly lower your arms back to the starting position.
🟠Duration, frequency, and repetition:
10 repetitions with 3 sets with 3 times a week.
Shoulder (Outer Side) Resisted exercises
🟠Starting Position:
Stand in an upright position with your back straight.
Keep your feet shoulder-width apart.
Place the resistance band under your feet ensuring it is securely anchored.
Hold the other ends of the resistance band in your hand, allowing your arms to hang straight down at your sides with palms facing your sides.
🟠Engage the muscles:
Gradually raise your arms sideward and away from your body until they are parallel to the floor.
Hold the position for 10 seconds, then slowly lower your arms back to the starting position.
🟠Duration, frequency, and repetition:
10 repetitions with 3 sets with 3 times a week.
Shoulder (Inner Side) Resisted exercises
🟠Starting Position:
Stand in an upright position with your back straight.
Keep your feet shoulder-width apart.
Place one end of the resistance band on a stationary object at a shoulder height.
Hold the other ends of the resistance band in your hand, allowing your arms to hang straight down at your sides.
🟠Engage the muscles:
Gradually pull your arm down and across your body bringing it towards your opposite hip.
Hold the position for 10 seconds, then slowly return to the starting position.
🟠Duration, frequency, and repetition:
10 repetitions with 3 sets with 3 times a week.
Shoulder (Inward rotation) Resisted exercises
🟠Starting Position:
Stand in an upright position with your back straight.
Keep your feet shoulder-width apart.
Place one end of the resistance band on a stationary object at a waist height.
Hold the other ends of the resistance band in your hand, with the elbow bent at 90 degrees.
🟠Engage the muscles:
Gradually rotate your arm inwards and across your body bringing it towards your stomach.
Hold the position for 10 seconds, then slowly return to the starting position.
🟠Duration, frequency, and repetition:
10 repetitions with 3 sets with 3 times a week.
Shoulder (Outward rotation) Resisted exercises
🟠Starting Position:
Stand in an upright position with your back straight.
Keep your feet shoulder-width apart.
Place one end of the resistance band on the opposite hand.
Hold the other ends of the resistance band in your moving hand, with the elbow bent at 90 degrees and close to your body.
🟠Engage the muscles:
Gradually rotate your arm outwards, pulling the band away from your body while keeping your elbow pressed against your side.
Holzd the position for 10 seconds, then slowly return to the starting position.
🟠Duration, frequency, and repetition:
10 repetitions with 3 sets with 3 times a week.
Step 3 : Elbow Strengthening
Elbow Bending
🟠Starting Position:
Sit or stand in an upright position with your back straight.
Keep your shoulders relaxed.
Place your right hand under your left wrist with your elbow bent at a 90-degree angle.
🟠Engage the muscles:
Press your left wrist downward with your right hand while simultaneously pushing up with your left arm, creating resistance.
Ensure your left elbow remains stationary at a 90-degree angle.
Hold the position for 10 seconds, then slowly release the pressure.
🟠Duration, frequency, and repetition:
10 repetitions with 3 sets with 3 times a week.
Elbow Straightening
🟠Starting Position:
Sit or stand in an upright position with your back straight.
Keep your shoulders relaxed.
Place your left hand on your right forearm, just above the wrist, with your right elbow bent at a 90-degree angle
🟠Engage the muscles:
Press your left hand downward against your right forearm while simultaneously attempting to straighten your right arm, creating resistance. .
Ensure your left elbow remains stationary at a 90-degree angle.
Hold the position for 10 seconds, then slowly release the pressure.
🟠Duration, frequency, and repetition:
10 repetitions with 3 sets with 3 times a week.
Elbow Bending (Resisted exercises)
🟠Starting Postion:
Sit or stand in an upright position with your back straight.
Keep your shoulders relaxed.
Place one end of the resistance band under your feet ensuring it is securely anchored.
Hold the other end of the resistance band with your palms facing upwards.
🟠Engage the muscles:
Gradually bend your elbow by bringing your hand towards your shoulder against the resistance of the band.
Hold the position for 10 seconds, then slowly release the pressure.
🟠Duration, frequency, and repetition:
10 repetitions with 3 sets with 3 times a week.
Elbow Straightening (Resisted exercises)
🟠Starting Position:
Sit or stand in an upright position with your back straight.
Keep your shoulders relaxed.
Secure one end of the resistance band on a stable support at the elbow level.
Hold the other end of the resistance band with your arm by side
🟠Engage the muscles:
Gradually straighten your elbow against the resistance of the band.
Hold the position for 10 seconds, then slowly return to the starting position.
🟠Duration, frequency, and repetition:
10 repetitions with 3 sets with 3 times a week.
Step 4 : Wrist Strengthening
Wrist Bending
🟠Starting Position:
Sit in an upright position with your back straight.
Keep your shoulders relaxed.
Place your forearm supported on a table and place your wrist at the edge.
Place your right hand on top of your left palm, with your left wrist bent at a 90-degree angle (palm facing up).
🟠Engage the muscles:
Apply downward pressure with your right hand while simultaneously attempting to bend your left wrist upward, creating resistance.
Ensure your left elbow remains stationary at a 90-degree angle.
Hold the position for 10 seconds, then slowly release the pressure.
🟠Duration, frequency, and repetition:
10 repetitions with 3 sets with 3 times a week.
Wrist Straightening
🟠Starting Position:
Sit in an upright position with your back straight.
Keep your shoulders relaxed.
Place your forearm supported on a table and place your wrist at the edge.
Place your right hand underneath your left palm, with your left wrist bent at a 90-degree angle (palm facing up).
🟠Engage the muscles:
Apply upward pressure with your right hand while simultaneously attempting to bend your left wrist downward, creating resistance.
Ensure your left elbow remains stationary at a 90-degree angle.
Hold the position for 10 seconds, then slowly release the pressure.
🟠Duration, frequency, and repetition:
10 repetitions with 3 sets with 3 times a week.
Wrist outward
🟠Starting Position:
Sit in an upright position with your back straight.
Keep your shoulders relaxed.
Place your forearm supported on a table and place your wrist at the edge.
Place your left hand against the thumb side of your right hand to create resistance.
🟠Engage the muscles:
Attempt to move your hand outward (toward your thumb side) while your left hand applies resistance to prevent actual movement.
Focus on engaging the muscles on the thumb side of your forearm.
Hold the position for 10 seconds, then slowly release the pressure.
🟠Duration, frequency, and repetition:
10 repetitions with 3 sets with 3 times a week.
Wrist Inward
🟠Starting Position:
Sit in an upright position with your back straight.
Keep your shoulders relaxed.
Place your forearm supported on a table and place your wrist at the edge.
Place your left hand against the pinky side of your right hand to create resistance.
🟠Engage the muscles:
Attempt to move your right hand inward (toward your little finger side) while your left hand applies resistance to prevent actual movement.
Focus on engaging the muscles on the thumb side of your forearm.
Hold the position for 10 seconds, then slowly release the pressure.
🟠Duration, frequency, and repetition:
10 repetitions with 3 sets with 3 times a week.
Wrist Bending (Resisted exercises)
🟠Starting Position:
Sit in an upright position with your back straight.
Keep your shoulders relaxed.
Place your forearm supported on a table and place your wrist at the edge.
Wrap the resistance band around the wrist
🟠Engage the muscles:
Gradually pull the wrist downwards against the resistance of band.
Focus on contracting your forearm flexors.
Hold the position for 10 seconds, then slowly return to starting position.
🟠Duration, frequency, and repetition:
10 repetitions with 3 sets with 3 times a week.
Wrist Straightening (Resisted exercises)
🟠Starting Position:
Sit in an upright position with your back straight.
Keep your shoulders relaxed.
Place your forearm supported on a table and place your wrist at the edge.
Wrap the resistance band around the wrist and secure the end of the band under your foot or using other hand.
🟠Engage the muscles:
Gradually pull the wrist upwards against the resistance of the band.
Focus on contracting your forearm extensors.
Hold the position for 10 seconds, then slowly return to starting positions
🟠Duration, frequency, and repetition:
10 repetitions with 3 sets with 3 times a week.
Wrist outward (Resisted exercises)
🟠Starting Position:
Sit in an upright position with your back straight.
Keep your shoulders relaxed.
Place your forearm supported on a table and place your wrist at the edge.
Wrap the resistance band around the wrist and secure the end of the band using other hand.
🟠Engage the muscles:
Gradually pull the wrist outwards (towards your thumb side) against the resistance of the band.
Focus on contracting the muscles on the thumb side of your forearm.
Hold the position for 10 seconds, then slowly return to starting positions
🟠Duration, frequency, and repetition:
10 repetitions with 3 sets with 3 times a week.
Wrist inward (Resisted exercises)
🟠Starting Position:
Sit in an upright position with your back straight.
Keep your shoulders relaxed.
Place your forearm supported on a table and place your wrist at the edge.
Wrap the resistance band around the wrist and secure the end of the band using other hand.
🟠Engage the muscles:
Gradually pull the wrist inwards ( little finger side) against the resistance of the band.
Focus on contracting the muscles on the little finger side of your forearm.
Hold the position for 10 seconds, then slowly return to starting positions
🟠Duration, frequency, and repetition:
10 repetitions with 3 sets with 3 times a week.
Step 5 : Hip Strengthening
Hip front
🟠Starting Position:
Sit upright with your feet shoulder-width apAart.
Keep your feet flat on the ground and knees bent at a 90-degree angle.
🟠Engage the muscles:
Gradually lift one knee towards your chest, aiming to bring it to hip level while pressing down with your hands on your thigh to create resistance.
Keep the other foot flat on the ground.
Maintaining this position for 10 seconds, focusing on engaging the hip flexors.
Gradually lower your leg back to the starting position.
🟠Duration, frequency, and repetition:
10 repetitions with 3 sets with 3 times a week.
Hip back
🟠Starting Position:
Sit upright with your feet shoulder-width apart.
Keep your feet flat on the ground and knees bent at a 90-degree angle.
Place your hand under your thigh to provide resistance.
🟠Engage the muscles:
Gradually press your thigh downwards while simultaneously resisting with your hands.
Keep the other foot flat on the ground.
Maintaining this position for 10 seconds, focusing on engaging the hip extensor
Gradually lower your leg back to the starting position.
🟠Duration, frequency, and repetition:
10 repetitions with 3 sets with 3 times a week.
Hip outward
🟠Starting Position:
Sit upright with your feet shoulder-width apart.
Keep your feet flat on the ground and knees bent at a 90-degree angle.
Place your hand on the outer parts of the thigh to provide resistance.
🟠Engage the muscles:
Gradually push your thigh outwards simultaneously resisting with your hands inwards. Do not allow the knees to move back inwards.
Maintaining this position for 10 seconds, focusing on engaging the hip abductors
Gradually release the tension and return your leg to the starting position.
🟠Duration, frequency, and repetition:
10 repetitions with 3 sets with 3 times a week.
Hip inward
🟠Starting Position:
Sit upright with your feet shoulder-width apart.
Keep your feet flat on the ground and knees bent at a 90-degree angle.
Place your hand on the inner parts of the thigh to provide resistance.
🟠Engage the muscles:
Squeeze your thigh inwards simultaneously resisting with your hands. Do not allow the knees to move outward.
Maintaining this position for 10 seconds, focusing on engaging the hip abductors
Gradually release the tension and return your leg to the starting position.
🟠Duration, frequency, and repetition:
10 repetitions with 3 sets with 3 times a week.
Hip front (Resisted exercise)
🟠Starting Position:
Sit with your feet shoulder-width apart.
Keep your back straight and your arms relaxed by your side.
Wrap the resistance band around your thigh (just above your knee).
Secure the other end of the resistance band under your chair around a sturdy object.
🟠Engage the muscles:
Slowly lift one knee up toward your chest against the resistance of the band, keeping your back straight and engaging your core.
Maintaining this position for 10 seconds, focusing on engaging the hip flexor muscles.
Gradually return your leg to the starting position.
🟠Duration, frequency, and repetition:
10 repetitions with 3 sets with 3 times a week.
Hip back (Resisted exercise)
🟠Starting Position:
Stand facing the anchor point with your feet shoulder-width apart.
Keep your back straight and your arms relaxed by your side.
Wrap the resistance band around your ankle.
Secure the other end of the resistance band around a sturdy object.
🟠Engage the muscles:
Keeping your leg straight, extend it backward against the resistance of the band.
Maintaining this position for 10 seconds, focusing on engaging hip extensor muscles.
Gradually return your leg to the starting position.
🟠Duration, frequency, and repetition:
10 repetitions with 3 sets with 3 times a week.
Hip outwards (Resisted exercise)
🟠Starting Position:
Sit with your feet shoulder-width apart.
Keep your back straight and your arms relaxed by your side.
Keep your feet flat on the ground and knees bent at a 90-degree angle.
Wrap the resistance band around your thighs, just above your knees.
🟠Engage the muscles:
Gradually push your knees outward against the resistance of the band, keeping your feet flat on the ground and your back straight
Maintaining this position for 10 seconds, focusing on engaging your glutes and hip abductors during the movement.
Gradually return your leg to the starting position.
🟠Duration, frequency, and repetition:
10 repetitions with 3 sets with 3 times a week.
Hip inwards (Resisted exercise)
🟠Starting Position:
Sit with your feet shoulder-width apart.
Keep your back straight and your arms relaxed by your side.
Keep your feet flat on the ground and knees bent at a 90-degree angle.
Wrap the resistance band around your thighs.
Secure the other end of the band at the chair or sturdy object.
🟠Engage the muscles:
Gradually push your knees inwards against the resistance of the band, keeping your feet flat on the ground and your back straight
Maintaining this position for 10 seconds, focusing on engaging your hip adductors.
Gradually return your leg to the starting position.
🟠Duration, frequency, and repetition:
10 repetitions with 3 sets with 3 times a week.
Step 6: Knee strengthening
Knee bending
🟠Starting Position:
Sit upright with your feet shoulder-width apart.
Keep your feet flat on the ground and knees bent at a 90-degree angle.
🟠Engage the muscles:
Press your feet down into the ground as if you are trying to extend your legs, but do not actually move your knee.
Keep the other foot flat on the ground.
Maintaining this position for 10 seconds, focusing on engaging the knee muscles.
Gradually release the tension and return to the starting position.
🟠Duration, frequency, and repetition:
10 repetitions with 3 sets with 3 times a week.
Knee straightening
🟠Starting Position:
Sit upright with your feet shoulder-width apart.
Keep your feet flat on the ground and knees bent at a 90-degree angle.
🟠Engage the muscles:
Straighten your knee by pressing your heel down and contracting the muscles at the front of your thigh (quadriceps) as if you were trying to extend your leg fully, but do not actually move your leg.
Keep the other foot flat on the ground.
Maintaining this position for 10 seconds, focusing on engaging the knee muscles.
Gradually release the tension and return to the starting position.
🟠Duration, frequency, and repetition:
10 repetitions with 3 sets with 3 times a week.
Knee bending (Resisted exercise)
🟠Starting Position:
Sit with your feet shoulder-width apart.
Keep your back straight and your arms relaxed by your side.
Wrap the resistance band around your ankle.
Secure the other end of the resistance band under your chair around a sturdy object.
🟠Engage the muscles:
Slowly bend your knee by curling your heel towards your buttocks against the resistance of the band.
Maintaining this position for 10 seconds, focusing on engaging the knee flexor muscles.
Gradually return your leg to the starting position.
🟠Duration, frequency, and repetition:
10 repetitions with 3 sets with 3 times a week.
Knee straightening (Resisted exercise)
🟠Starting Position:
Sit with your feet shoulder-width apart.
Keep your back straight and your arms relaxed by your side.
Wrap the resistance band around your ankle.
Secure the other end of the resistance band under your chair around a sturdy object.
🟠Engage the muscles:
Slowly straighten your knee by extending your leg forward against the resistance of the band.
Maintaining this position for 10 seconds, focusing on engaging the knee extensor muscles.
Gradually return your leg to the starting position.
🟠Duration, frequency, and repetition:
10 repetitions with 3 sets with 3 times a week.
Step 7 : Trunk strengthening
Back (Desk plank)
🟠Starting Position:
Stand facing the desk and place your forearms on the edge of the desk.
Walk your feet back and shift your weight onto your forearms and toes.
🟠Engage the muscles:
Maintain your body in a straight line from head to heels and focus on engaging your core muscles
Ensure your hips are level and not sagging or piking upwards.
Hold the plank position for 20-60 seconds, depending on your strength and endurance levels.
🟠Duration, frequency, and repetition:
Perform 2 to 3 sets with 3 times a week.
Abdominal
🟠Starting Position:
Sit with your feet shoulder-width apart, feet flat on the floor and knees bent at 90 degrees angle.
Keep your back straight and your arms relaxed by your side.
🟠Engage the muscles:
Gradually pull your navel towards your spine focus on engaging your core muscles,
Maintaining this position for 10 seconds.
Gradually release the tension and return to the starting position.
🟠Duration, frequency, and repetition:
10 repetitions with 3 sets with 3 times a week.
Step 8 : Ankle strengthening
Ankle downwards
🟠Starting Position:
Sit upright with your feet shoulder-width apart.
Keep your feet flat on the ground and knees bent at a 90-degree angle.
Ensure your back is straight and supported by the chair.
Place the heel of one foot on the floor and the toes slightly raised.
🟠Engage the muscles:
Gradually press your toes downwards into the floor as if you are trying to push your foot towards the ground, but do not move your foot.
Keep the other foot flat on the ground.
Maintaining this position for 10 seconds.
Gradually return your leg back to the starting position.
🟠Duration, frequency, and repetition:
10 repetitions with 3 sets with 3 times a week.
Ankle upwards
🟠Starting Position:
Sit upright with your feet shoulder-width apart.
Keep your feet flat on the ground and knees bent at a 90-degree angle.
Ensure your back is straight and supported by the chair.
Place your foot flat on the floor with your toes pointing forward
🟠Engage the muscles:
Gradually press the top of your foot upwards as if trying to raise your toes towards your shin, but without moving your foot.
Keep the other foot flat on the ground.
Maintaining this position for 10 seconds.
Gradually return your leg back to the starting position.
🟠Duration, frequency, and repetition:
10 repetitions with 3 sets with 3 times a week.
Ankle downwards (Resisted exercise)
🟠Starting Position:
Sit with your feet shoulder-width apart.
Keep your back straight with knees bent at a 90-degree angle
Loop one end of a resistance band around the ball of one foot and hold the other end in your hands.
🟠Engage the muscles:
Gradually press your toes downward against the resistance of the band.
Focus on engaging your calf muscles while pushing your foot downward.
Maintaining this position for 10 seconds.
Gradually return your foot to the starting position.
🟠Duration, frequency, and repetition:
10 repetitions with 3 sets with 3 times a week.
Ankle upwards (Resisted exercise)
🟠Starting Position:
Sit with your feet shoulder-width apart.
Keep your back straight with knees bent at a 90-degree angle
Loop one end of a resistance band around the ball of one foot and anchor the other end on a stable object in front of you.
🟠Engage the muscles:
Gradually pull your toes upwards against the resistance of the band.
Focus on engaging your calf muscles while pushing your foot upward.
Maintaining this position for 10 seconds.
Gradually return your foot to the starting position.
🟠Duration, frequency, and repetition:
10 repetitions with 3 sets with 3 times a week.
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