Exercises To Do At Your Desk

Author: Jojo Varona

Physical activity is a valuable tool for maintaining good health, even when you are working at a desk. It can elevate your mood throughout the day. Here are some of our suggested exercises to do while you are working at your desk. They are simple to do and do not need extra equipment. These exercises will hopefully boost productivity and improve overall well-being.      

Hand and Finger Stretches

Hand and Fingers stretches are the most straightforward desk exercises. Prolonged typing is a recognized cause of repetitive strain injuries and tendinitis. Hand and finger stretches improve range of motion and alleviate stiff joints. 

1. Make a fist and hold it for 30 - 60 seconds.

2. Open your palm and spread your fingers wide.

3. Complete at least 4 repetitions with each hand.

Neck Rotations

Prolonged sitting can lead to strain on the neck and shoulders. Proper workstation ergonomics can help alleviate muscle tension, while neck stretches offer additional relief from discomfort.    

1. Lower your chin and roll your neck in a circle.

2. Lift your chin and bend on each side for 10 seconds.

3. Repeat as necessary throughout the day.

Hip Flexions

Extra pounds don’t stop at your waistline. They tend to travel farther down to the hips. Hip flexions are another office chair exercise that helps fight a sedentary lifestyle.

1. While sitting in a chair, raise one foot a few inches off the floor.

2. Keep your knee bent at a 90-degree angle and hold for at least 10 seconds.

3. Repeat with other side.

Toe Raises

Toe raises are a great office exercise for your shins. You can do this exercise sitting or standing, but make sure to hold on to something sturdy for balance. For a more strenuous office workout, use a resistance band.

1. Keep your heels on the ground and lift your toes and the balls of your feet.

2. Repeat as necessary.

Calf Raises

Calf raises are similar to toe raises but use a different part of the foot for an effective exercise at your desk.

1. Stand in front of a desk to hold on for balance.

2. Raise your heels off the floor and slowly lower back down.

Chair Squats

Squatting in front of a chair is a desk exercise that works multiple muscles.

1. Stand with feet hip-width apart.

2. Bend and lower your hips until your backside is a few inches from the seat.

3. Slowly stand up.