1.- Upward Pushup: Put both hands against the desk or wall, and push against it while also pushing upward. The small motion activates and strengthens the large latissimus dorsi muscle as well as other back muscles. (This also works against a wall or counter top.) Do it slowly, keep muscles tight and repeat 5-10 times.
2.- If you have time for only one exercise, you should work the legs, since you’ll engage approximately 50% of the muscles in your body, makes sense right? Here is a way to do some squats it really easy and effective; Use your chair back, a tall filing cabinet or a doorframe to balance. Position feet hip-width, and about a foot back from your hands. Keep your body straight, and look straight ahead. Lower yourself very slowly until your hamstrings touch your calves. Try to keep feet flat, if it’s difficult for you just point you toes outward a little and it will make it easier. As you rise up, keep your heels down, your back straight and your chest up. Don’t let your lower back round or your chest cave in. Take between 10 and 20 seconds to go down and up. Repeat until at least 90 seconds have passed, or until your muscles give out. Never go all the way and lock the knees out. Remember to breathe.
3.- Seated Chair Twist to tone oblique abdominals and stretch the spine, shoulders and hips. Twisting also relieves hip and back pain & neck pain. Inhale, lift through the sternum, place your right hand on the outside of your left knee and the left hand on the armrest or behind your back, and twist. Keep both buttocks on the chair. Hold the pose for 5-10 breaths. Repeat at least three times each side.