- Energise your body (and mind) without leaving your chair
- Ankle raises
- Leg raises
- Seated knee raises
- Seated push-ups
- Seated jumping jacks
- Back stretch (spinal twist)
- Tip: get moving every 2 hours
- Health message: take care of your energy, one movement at a time
6 express exercises to get your energy flowing at the office or at home
Energise your body (and mind) without leaving your chair
Between Zoom meetings, endless days in front of the computer and long hours spent sitting, the body needs to breathe, to move, to get energy circulating again. Sedentary work can lead to muscle tension and low energy. In Traditional Chinese Medicine, Qi stagnation is considered to be at the root of many tensions, discomforts and dips in form.
The good news? Sometimes all it takes is a few simple movements, accessible to everyone and doable in a few minutes, to get things going again.
Here are 6 express exercises you can do at the office or at home with nothing but a chair.
Ankle raises
Activates circulation, relaxes heavy legs, mobilises the leg meridians.
- Sit up straight, feet flat on the floor.
- Lift your heels to go up onto your toes, then lower them.
- Next, lift the front of your feet while keeping your heels on the floor.
Repeat 15 to 20 times, alternating. You can speed up the rhythm slightly to energise the body.
Leg raises
Tones the abs, stimulates Spleen Qi (according to TCM), strengthens the core.
- Sit on a chair, back straight, hands at your sides for balance.
- Raise one straight leg until it is parallel to the floor. Hold for 5 seconds.
- Lower it slowly. Switch legs.
Do 5 to 10 repetitions per leg. Breathe slowly.
Seated knee raises
Wakes up the lower body, activates digestion and vital energy.
- Sitting, with your back nice and straight and your feet flat.
- Raise one knee towards your chest, then lower it.
- Alternate with the other knee as if you were walking while sitting down.
Do 20 knee raises (10 on each side). Add arm movements for momentum and to feel the energising effects.
Seated push-ups
Strengthens the arms and shoulders, improves posture
- Sit on the chair, hands on the armrests on either side.
- Push down through your arms to lift your bottom slightly off the chair.
- Hold for 3 seconds and release.
Repeat 10 to 15 times, gently. This exercise improves upper-body tone, even without moving your legs.
Seated jumping jacks
Boosts overall energy, wakes up the whole body
- Sitting on your chair, back straight.
- Move one leg out to the side at a time and raise your arms above your head, then bring the leg and arms back to the centre.
- Do this movement rhythmically, alternating legs… without getting up from the chair!
Do 30 seconds to 1 minute of movement. It's cardio, it's fun, and it wakes you up!
Back stretch (spinal twist)
Relieves back tension, stimulates the spine
- Sitting on your chair, back straight.
- Cross your right leg over your left leg (right knee resting on the left knee).
- Rest your right elbow on the back of the chair behind you.
- Place your left hand on your right thigh.
- Gently turn your upper body to the right, starting from the waist. Keep your hips stable.
- Hold the position for 10 seconds, breathing deeply.
Repeat twice on each side
Tip: get moving every 2 hours
Fit 2 or 3 of these exercises into your day to:
- Relieve muscle tension
- Boost your mental energy
- Protect your posture
- And keep Qi circulating well
Yes, you can move without even leaving your chair. All it takes is a little intention and a few minutes to get your energy flowing.
At the office, your joints need to move too.
Sedentary work forces our body into long hours of immobility, gradually weakening the joints and bone structure. Stiffness, discomfort and loss of mobility often set in without warning. To preserve joint flexibility and comfort, two levers are essential: regular movement… and targeted support from Traditional Chinese Medicine.
Joint Formula: for freer movement
This natural supplement combines plants with recognised properties for relieving joint tension and stimulating the circulation of Qi:
- Peony & Chinese angelica: powerful anti-inflammatory allies, they soothe pain while harmonising Liver energy, often linked to muscular and nervous tension.
- Szechuan lovage: it boosts blood circulation, nourishes the deep tissues and helps release the energy blockages responsible for pain.
Bone Strengthening Herbal Tea: everyday bone support
Ideal as a complement or for prevention, this traditional herbal tea deeply supports the bone structure:
- Tonifies the Kidneys, the source of bone energy according to TCM.
- Strengthens the bones, soothes joint sensitivity.
- Warms the meridians and boosts circulation, even when sitting for long periods.
For a personalised approach, it is recommended to consult a qualified practitioner of Traditional Chinese Medicine.
Health message: take care of your energy, one movement at a time
Your vitality reflects your inner balance. By cultivating a gentle, regular and mindful relationship with your body through movement, as TCM suggests, you strengthen much more than your muscles: you stimulate your organs, regulate your emotions and promote lasting well-being.