A study in the Journal of Strength and Conditioning Research found that just one 30-second stretch three times a week can significantly lengthen hamstrings, an important finding for desk workers whose legs are bent for most of the day, leaving hamstrings in a shortened position. Here's an easy hamstring exercise you can do at your desk.
Step 1: Sit back in your chair.
Step 2: Place your hands under your right thigh.
Step 3: Pull your right knee toward your chest.
Step 4: Extend your right leg as straight as you can.