Because of the technological advancement nowadays, most firms and offices are becoming more and more computer-oriented. Office employees have their own desks with complete computer sets. Most likely, an office worker will spend his day doing his task in front of a computer. This kind of routine has been a part of an average 9-to-5 pace of an office employee.

Sitting for eight hours a day in front of a computer is not healthy. In fact, it can be really harmful to a person and can even lead to different eye and muscle problems, and even extreme stress. If you are an office worker with this kind of lifestyle, you might have experienced backaches and muscle pains several times. This is because sitting in your chair for hours leave your body unexercised. But, did you know that there are actually many simple exercise routines you can do in the comfort of your office? With the right exercise, you can avoid straining your body even when you are working in front of your computer the whole day. Here are some 5 fitness routines you can do at your desk:

1. Neck exercise
The neck is one of the most heavily affected body parts when you spend lots of time using the computer. It might also become stiff if you constantly use the company phone. To mobilize your neck, you can simply do some stretching and chin tucks. Simply hold your head straight and move it side to side, backward and forward. Do this about 16 times. Then slowly rotate your head clockwise then counter-clockwise. After several rotations, your neck will feel more comfortable.

2. Wrist and finger stretching
If you type and type on the computer without resting your wrists and fingers, you might get Carpal Tunnel Syndrome. To avoid this problem, you can simply stretch one arm in front of you with your palm up. With the other hand, gently grab the tip of your fingers and pull them towards you. Hold it for about 20 seconds then repeat the step with your other arm.

3. Body twist
Backaches are common with office workers. If you do not want to feel like you need to have deep shiatsu massage all the time, you can simply do the body or chair twist on your chair. Just sit straight on your chair with your feet flat on the ground. Twist your upper body to one side and grab the chair handle. Be sure that you deepen the stretch by grabbing the chair side more firmly. Hold this position for 20 to 30 seconds. Do this step with your other side as well.

4. Leg stretch
To keep those lower muscles in good condition, you can stretch them from time to time. Sit straight on your chair with your buttocks touching almost the edge. Grab the edge of the chair with your hands to keep it in place. Plant one foot on the ground and lift the other leg upwards. Flex your thigh and leg muscles. Do this alternately with your two legs for about 16 times.

5. Side bends
To keep your abdomen strong, you can do simple side bends on your chair. Straighten up your upper body, hold a water bottle or pen with your two hands and extend both arms upwards. Slowly bend your body to one side, until your side is fully stretched. Go back to the center position and bend your body to the other side. Repeat this for about 10 times.

With these simple exercise routine, you can keep your body in a good shape. But do you know that there is a tool that can greatly help you? That is a Bosu Ball. A Bosu Ball is a stability ball cut in half. You can plant this on your chair, sit on it and it will help stabilize your body and keep your back straight and firm. It also helps you burn more calories if you bounce on it while typing on your computer or talking with someone on the phone. Exercising is effective but it can even be more effective with a Bosu Ball, so get a Bosu Ball now and do these 5 exercise routines you can do at your desk.

Author Bio: Danny loves writing about bosu ball exercises at his blog and also writes about general fitness and can provide content for your blog. When not writing about exercises, Danny loves to create new bosu ball routines and share them with his readers.

Category: Wellness, Fitness and Diet
Keywords: bosu ball exercises, exercise routines at your desk, office exercises, chair exercises