6 easy work from home exercises

With most employees still working from home, we can all feel a little ‘Zoom-ed out’ and a little bit stiff.

Exercise you can do whilst working from home has become commonplace. Lockdown has 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.

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.


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

  • Lie down with your back on the floor
  • Straighten your legs and point your toes
  • 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.


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.


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.


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

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.


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.


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

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 exercise routines available in the Tictrac app, specially created by our diverse community of experts.

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