Stuck at your desk for hours? Your body doesn’t have to pay the price. These simple desk exercises can help you stay active during your workday without requiring special equipment or drawing too much attention from coworkers. Take a few minutes every hour to incorporate these movements and your body will thank you!
1. Seated Leg Raises
This subtle exercise strengthens your quadriceps and core while improving circulation in your lower body.
While sitting with good posture, extend one leg until it’s parallel to the floor (or as high as is comfortable). Hold for 2-3 seconds, then lower without letting your foot touch the ground. Repeat 10-15 times per leg. For an added challenge, point and flex your foot while your leg is extended, or try small circles with your foot.
This exercise is perfect during conference calls or whenever you’re reading documents. It’s barely noticeable to others but gets your blood flowing after long periods of sitting.
2. Wrist Stretches and Finger Fans
Give your hardworking hands and wrists some relief with these simple movements that can help prevent repetitive strain injuries.
Extend one arm with the palm facing up. Gently pull your fingers toward your body with your other hand until you feel a stretch in your forearm. Hold for 15-20 seconds, then rotate your palm down and gently press down on the back of your hand for another 15-20 seconds. Next, spread your fingers wide like a fan, hold for 3-5 seconds, then make a fist and repeat. Switch hands and repeat the sequence.
These movements are especially important for anyone who types or uses a mouse extensively. They help relieve tension and improve circulation in the small muscles and tendons of your hands and wrists.
3. Desk Push-Ups
This modified push-up strengthens your chest, shoulders, and arms while being appropriate for an office setting.
Stand a few feet away from your desk, then place your hands on the edge slightly wider than shoulder-width apart. Keep your body in a straight line from head to heels as you lower your chest toward the desk edge, then push back up to straight arms. The more upright your body, the easier the exercise. Aim for 10-15 repetitions.
This is a great exercise to do when you need a quick energy boost. The slight elevation helps make push-ups accessible to more fitness levels while still providing effective upper-body strengthening.
4. Seated Torso Twists
Combat the stiffness that comes from sitting by mobilizing your spine with gentle rotational movements.
Sit tall with feet flat on the floor. Place your hands lightly behind your head with elbows out. Inhale, then exhale as you twist to one side, bringing your elbow toward the opposite knee. Hold for a moment, then return to the center and twist to the other side. Complete 10 twists to each side.
These twists help relieve tension in your back and core while improving spinal mobility. They’re particularly helpful after you’ve been focused on a screen for an extended period.
5. Ankle Circles and Foot Flexes
Improve circulation and reduce swelling in your lower legs with these subtle but effective movements.
Lift one foot slightly off the floor. Rotate your ankle in circles, 10-15 rotations in each direction. Next, point and flex your foot 10-15 times, extending fully in both directions. Switch to the other foot and repeat the sequence.
These movements are especially beneficial if you experience ankle swelling or stiffness from prolonged sitting. They can be done inconspicuously during meetings or phone calls and help prevent the “heavy legs” feeling at the end of a long workday.
6. Chair Dips for Triceps
Target the often-neglected triceps (back of the arms) with this effective strength move.
Scoot to the front edge of your chair. Place your hands on the edge of the seat beside your hips, fingers facing forward. Slide your buttocks off the chair with legs extended (easier version: keep knees bent at 90 degrees). Lower your body by bending your elbows to about 90 degrees, then push back up. Start with 8-10 repetitions.
Make sure your chair is stable (no wheels) before attempting this exercise. If you have a chair with armrests, you can also do the movement while gripping the armrests.
7. Seated Shoulder Blade Squeezes
Counter the forward-hunched position that comes from computer work with this posture-improving exercise.
Sit tall with arms relaxed at your sides. Gently draw your shoulder blades together, as if you’re trying to hold a pencil between them. Hold for 2-3 seconds, then release. Avoid shrugging your shoulders toward your ears—the movement should be backward, not upward. Repeat 12-15 times.
This exercise helps counteract the rounded shoulder posture that develops from prolonged desk work. It activates the rhomboid muscles between your shoulder blades, which often become weak and overstretched in office workers.
8. Seated Glute Squeezes
Wake up your largest muscle group with an exercise that’s completely invisible to others around you.
While sitting with good posture, tighten your gluteal (buttock) muscles as firmly as possible. Hold for 5-10 seconds, then release. Repeat 12-15 times. For variation, try alternating sides, squeezing just the right glute, then the left.
This isometric exercise helps combat the negative effects of sitting by activating muscles that typically become inactive during desk work. Regular glute activation can help prevent lower back pain and improve posture.
9. Neck Rolls and Stretches
Release tension in your neck and upper shoulders with gentle mobility exercises.
Start with your head in a neutral position. Slowly lower your right ear toward your right shoulder until you feel a gentle stretch (don’t force it). Hold for 10-15 seconds, then repeat on the left side. Next, gently lower your chin toward your chest and hold for 10-15 seconds. For neck rolls, slowly circle your head in one direction 3-5 times, then reverse.
Be especially gentle with neck movements, avoiding sharp or jerky motions. If you experience any dizziness or sharp pain, stop immediately. These stretches are particularly beneficial after focusing on screens or documents for long periods.
10. Seated Marching in Place
Get your heart rate up while seated with this cardio-boosting movement.
Sit tall near the front edge of your chair with your feet flat on the floor. Lift one knee toward your chest, then lower and repeat with the other knee. Continue alternating as if you’re marching, keeping a steady pace. Start with 30 seconds and work up to 1-2 minutes.
For more intensity, add arm movements: raise the opposite arm as you lift each knee, or pump both arms as you would while jogging. This exercise increases circulation, boosts energy, and can help combat that mid-afternoon slump without requiring a trip to the break room for caffeine.
Making Office Exercise a Habit
The key to benefiting from these exercises is consistency. Try these approaches to make desk exercise a regular part of your workday:
- Set a timer or use an app that reminds you to move every hour
- Link exercise to regular activities: do leg raises during phone calls or wrist stretches after sending emails
- Keep a checklist on your desk and aim to complete all ten exercises by day’s end
- Find an office accountability buddy and remind each other to move
- Start with just 2-3 exercises that address your particular problem areas, then gradually add more
Remember that these exercises don’t replace the need for regular workouts, but they can significantly reduce the negative impacts of prolonged sitting. Your body is designed to move frequently throughout the day, not just during dedicated exercise sessions.
Which of these desk exercises will you incorporate into your workday? Even adding just a few of these movements can make a noticeable difference in how you feel at the end of a long day at your desk!
