Have you been sitting all day while working? It’s important that you take 10- to 15-minute movement breaks to decrease stress, increase energy, and prevent muscle atrophy.

Here are some quick and simple full mind and body routine that you can do while sitting on your office chair:

Breathing Exercise

Before you begin any chair exercises, devote 2 to 5 minutes to prepare your mind and body for the quick workouts.

Breathing Exercise gowell picture

Step 1: Sit upright with your feet flat on the ground.

Step 2: Look straight or close your eyes, and sit tall. Bring your shoulders back and down and then place your hands on top of your thighs.   

Step 3: Inhale deeply through your nose for 3 to 5 counts while expanding your ribs and belly. Do this without lifting the shoulders. Exhale through your mouth or nose for another 3 to 5 counts while letting all the air out as you gently scoop your abs or suck your tummy in without changing your upright posture.  

Step 4: Focus on your breathing while you do the exercises without putting too much tension on your muscles. Let go of stressful thoughts and pay attention to your breathing and body.

Mobility Exercise

Right after a short breathing exercise, start to dynamically mobilize your joints for 5 to 10 repetitions per body part. This short routine can be done while seated but will loosen up the overall tightness in your body and prepare it for bodyweight exercises.

  • Neck Exercises

Step 1: Look to the right, gently rotate back to center, then look left and rotate back to center.

Step 2: Lift your chin and look up, back to center, bring chin to your chest and return to start.

  • Shoulder Exercise

Step 1: Roll your shoulders up, back and down, then reverse.

Step 2: Circle your arms and then reverse while keeping your elbows straight.

Step 3: Raise arms up, then overhead, and return. Raise arms up, to the side, then overhead and return.

Resistance Exercise

To help develop overall muscle strength and core stability, you can use your body weight while using the chair as support. Do 10 to 15 repetitions per exercise below on each side. Remember to inhale to prepare and exhale to exert effort.

  • Sit-to-stand: Bring your feet hip-width apart while seated. Bring your arms forward then slightly lean forward and stand. Gently bend your hips and knees, bring your buttocks out and sit down.
  • Triceps Dip: Put your hands on the sides of the chair, bring your hips forward off the chair while you adjust your feet forward. Bend your elbows, move your body down, and then return to start by extending your elbows.
  • Russian Twist: Sit on the edge of the chair. With your knees bent, lift your legs and lean slightly back without rounding the spine. Bend arms closer to the rib cage. Inhale and pull your navel in and twist to the left then to the right.


Mitch has been in the health and fitness industry for 20 years. At present, her work revolves around online fitness and wellness coaching sessions (private and group). She is a Licensed Physical Therapist and holds a master's degree in psychology from Ateneo de Manila University focusing on lifestyle and weight management. She is a certified personal trainer with the American Council on Exercise, health coach, and group fitness instructor. She is a fully certified Pilates instructor in B and B studio and an Indoor Cycling Instructor at Electric Studio. She is also certified in PIYO (Pilates-Yoga), Piloxing, Zumba, and Schwinn Indoor Cycling.