Moves You Can Do While Sitting In Your Office Chair

Are you sitting at a desk all day in front of a computer? Join the club. They say sitting is the new smoking and we are here to make sure that isn’t the case! We turned to Casey Cohen, NASM, CFSC, pre/post-natal certified, ELI performer at Life Time and global resident trainer for Technogym and asked her to share with us workout moves we can do while sitting in our office chair.

While it’s ideal to get up and walk for a few minutes every hour, if that isn’t possible, the below moves are all ones you can do without ever missing a second of your Zoom meeting.

Cohen is wearing our go-to sneaker brand APL (specifically their TechLoom Zipline in White/White). APL is known for combining function with fashion and they hit the mark every.single.time.

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Her set is from Electric & Rose, a favorite of wellness influencers like Melissa Wood. This particular Neon Yellow set is an online exclusive and has a comfy second skin feel – literally comfy enough to fall asleep in…

Keep reading for a look at Cohen’s favorite moves you can do without ever leaving your office chair. Here’s to hoping they help us all relieve some stress!  

Swap Your Chair


“Try swapping your office chair for an exercise ball. Sitting on a ball works your core muscles, encouraging better posture.”

Leg Extensions

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“Sit on a chair, feet hip width apart; toes, knees and hips facing forwards; shoulders back down. Lift one knee to a comfortable height, keeping the leg bent. Keeping the leg lifted, slowly straighten the leg without locking the knee. Slowly return the leg back to the bent position while keeping the thigh lifted. Repeat 8-12 times on one side and then the other.”

Shoulder Circles

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“Help prevent rounded shoulders and relieve tension with some chest-opening shoulder circles. While seated, rotate your shoulders backwards and down, trying to make the biggest circles you can. And breathe.”

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