Sitting at a desk all day can be really hard on your mind and body. We’ve mentioned this before, but it’s always good to remind ourselves of some stretches and exercises we can do at the office to keep good posture.

Our bodies are meant to be active, so it’s no wonder that sitting too much is bad for our health. This is partly because sitting for long periods reduces blood circulation and leads to poor posture, which can cause problems over time. For instance, sitting for too long makes it harder for blood to circulate properly, which is why many people have swollen legs or ankles afterward.

Slouching adds unnecessary stress on your back and joints, and your body has to adjust to these unnatural conditions. This results in pain in areas like your shoulders, hips, back, and ankles.

If you’re feeling pain in these areas or just want to get your body moving, here are a few quick and easy stretches you can do at your desk:

1. **Leg Hugs**: Sit back in your chair and extend one leg out. Slowly lift it towards your chest, grab around your knee, and pull it closer. Hold for 10 seconds and let go. Do this five times on each side.

2. **Leg Raises**: Start with both feet flat on the floor. Keep your back straight and lift one leg up so it’s parallel with the floor. Hold for 10 seconds and repeat 10 times, then switch legs.

3. **Torso Twist**: Sit up straight and turn to the left, grabbing the back of your chair with your left hand. Turn as comfortably as you can, then return to the front. Repeat 2-3 times on each side.

4. **Self-Hug**: Give yourself a hug by placing your right hand on your left shoulder and your left hand on your right shoulder. Move your back and shoulders around to release any tension.

5. **Stand and Sit**: Stand up and sit down repeatedly without using your hands. This helps strengthen multiple muscle groups.

6. **Shake it Off**: Gently nod your head “yes” and shake your head “no.”

7. **Shoulder Rolls**: Roll your shoulders forward in a circular motion for 30 seconds and then backward for another 30 seconds.

8. **Shoulder Shrugs**: Lift your shoulders up towards your ears and hold them there, then slowly lower them. Repeat 10 times.

9. **Point and Flex**: Hold one leg straight and point your toes. Flex your foot up and hold, then point your toes down again. Repeat for 30 seconds.

10. **Circle it Up**: Move your toes in a circular motion for 30 seconds, then switch directions for another 30 seconds.

In addition to these exercises, try to get up and walk around every 30-90 minutes. This helps keep your body active and promotes better circulation.

Doing these simple exercises regularly can make a big difference. If you have access to a foam roller or hard mobility ball, you can get even better results. Just be careful to use them properly, as they can be painful if not used right.

Foam rolling helps release muscle knots and trigger points, loosening up tight muscle fascia.

Make sure you’re using proper form while exercising. There are plenty of video tutorials on YouTube and apps that guide you through each movement step-by-step. These can be very useful for relieving specific pains or recovering from injuries by choosing routines that target your needs.