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.
Step 5: Hold for 10 seconds.
Step 6: Relax.
Step 7: Repeat with the left leg.
Repeat this exercise 3-5 times with each leg.
See the complete library of Workplace Fitness exercises.