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6 easy exercises to do whilst working from home

With most employees still working from home, we can all feel a little ‘Zoom-ed out' and a bit stiff. These 6 easy exercises will help your employees stay comfortable after a long day at a desk

Exercise you can do whilst working from home has become commonplace. COVID-19 restrictions have been tough on all of us and working from home all day, every day can be especially tough on our bodies. Stretching is a great way to remedy sitting for long periods of time, as it improves your posture and can also help you sleep better and reduce anxiety.


Thankfully, our resident experts, Tara and Greg from Strength House, have some great tips you can share with your employees to help them stay comfortable after a long day at a desk.

easy exercises


We’ve been working from home a lot this year, too, and we’ve recorded the go-to stretches that have really helped us offset the hours we spent working behind a desk.


The great news is, employees only need to invest a few minutes a day to have a good stretch. They can even do it while waiting for the kettle to boil! This stretch routine will only take them five minutes to complete at home, and we’ve broken it down so it’s easy to follow and can be done with good form for an effective stretching session.


1. Hamstrings


This will stretch out your hamstrings (the back of your thighs), which can become tight when you sit for long periods of time.

hamstring stretches


  • Lie down with your back on the floor
  • Raise one leg up and towards you (some people will be able to raise their leg until it’s almost vertical, but it’s okay if you can’t, as we all have different length hamstrings!)
  • Hold for 30 seconds, or as long as you can
  • Gently lower your leg back towards the floor
  • Repeat with the other leg
  • To work the pelvis and hips more, press your lower back into the floor, and try to drive your leg back towards you as much as you can
  • Aim to complete 1-3 sets.

2. Abductors


Your abductors (that’s the deep gluteal muscles in your backside) may also feel the strain the more you sit.


  • Lie down with your back on the floor with straight legs with toes pointing towards the ceiling
  • To stretch your right side, keep your right leg straight and angle your left leg out towards the left
  • Then, gently bring your right leg towards your left leg
  • Do it slowly and see if you can move just a little bit more towards the left leg
  • You should start to feel the stretch in the right-hand side of your abductors and hold for up to 30 seconds
  • Then repeat on the opposite leg
  • Aim to complete 1-3 sets.

3. Adductors


This stretch will work your Adductors (your inner thigh muscles).


  • To work the right inner thigh, lie down on your left side with your left arm out in front of you to keep you steady
  • Straighten your legs with toes pointing to your left
  • Slowly raise your right leg towards the ceiling
  • You’ll be using the muscles on your right hip to stretch out your right inner thigh
  • Lift your leg as high as you can and hold for 30 seconds
  • Gently lower your leg and then switch sides
  • Aim to complete 1-3 sets.

4. Quadriceps


This stretch will work your quadriceps (the front of your thighs).

quadricep stretches


  • Grab a chair or stand near a wall, so you have something to lean on
  • Stand with your legs shoulder-width apart
  • To work your right leg, stand on your left leg
  • Gently swing your right leg back and bring your heel towards your backside, so your knee is bent
  • Hold for 30 seconds, then switch sides
  • Aim to complete 1-3 sets.

5. Abdominals


This is for your abdominals (stomach muscles).


  • Lie face down on the floor with your legs shoulder-width apart and your arms resting by your sides
  • Lift your head, chest, shoulders, and arms, so they are off of the floor (Think Superman pose without the outstretched arm, and you have the right idea)
  • Arch your spine slightly and hold for 30 seconds
  • Don’t worry if you can’t lift very far from the floor. You should really feel it in those stomach muscles
  • Aim to complete 1-3 sets.

6. Chest


Stretching your chest is great if you’ve been hunched over a keyboard or laptop all day.

chest stretches


  • Lie face down on the floor, with your legs shoulder-width apart, and your arms stretched out in front of you
  • Slowly lift your arms and legs off the floor and hold for 30 seconds
  • To make it more challenging, you can lift your arms and legs higher and move your arms out to the side, so your body makes a T shape
  • Aim to complete 1-3 sets.

*Strength House in partnership with Tictrac. As a service to our readers, Tictrac provides access to our library of content. No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or another qualified clinician.*


This is just one of the hundreds of at home easy exercises available in the Tictrac app, specially created by our diverse community of experts. Not on Tictrac? Find out more about our Employee Wellness solutions.

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