If you’re like me, you spend hours sitting at a desk each day, hunched over a screen. But long periods of sitting can lead to back pain, stiff joints, and fatigue that sneaks up on you by the end of the day. Fortunately, there are simple exercises you can do right at your desk to keep your body moving, your muscles active, and your mind alert. These quick exercises fit seamlessly into your workday and don’t require any special equipment—just a few minutes of your time. Here are ten of the best desk exercises to help you stay active and refreshed without even leaving your chair!
1. Seated Leg Raises
Lift one leg up straight in front of you, holding it parallel to the floor for a few seconds, then lower it slowly. Alternate between legs and repeat this 10–15 times per leg. It’s a simple exercise that engages your core and legs, perfect for stretching and improving circulation.
2. Desk Push-Ups
Push away from your desk, standing about an arm’s length back, and place your hands on the edge. Lower your chest towards the desk, then push back up. Desk push-ups are excellent for engaging your arms, chest, and shoulders without needing much space, and they’ll give you a quick energy boost.
3. Shoulder Shrugs
Simply raise your shoulders up towards your ears, hold for a few seconds, and release. Do this about 10–15 times. Shoulder shrugs are a quick way to release tension that builds up around your neck and shoulders from hunching over your keyboard all day.
4. Seated Torso Twist
Sit up straight and place your hands on the back of your chair or rest them on your knees. Twist your torso to one side as far as it feels comfortable, hold briefly, then switch to the other side. Torso twists gently stretch your back and help relieve lower back pain.
5. Neck Stretches
Lower your head towards your shoulder, stretching out the side of your neck, and hold for a few seconds before switching to the other side. Repeat this stretch about 5 times on each side. This is a great way to ease tension in your neck, especially after staring at a screen for hours.
6. Desk Chair Swivels
Sit up straight with your feet off the floor and grip the edge of your desk lightly. Use your core muscles to swivel your chair from side to side. This exercise is surprisingly effective for engaging your abs, and it’s a fun break to keep your mind alert.
7. Calf Raises
While seated, lift your heels off the floor and hold for a moment before lowering them back down. Repeat 10–20 times for each leg. Calf raises are an easy way to stretch your lower legs and keep your blood flowing, which helps reduce stiffness.
8. Seated Marches
Lift each knee up as if you’re marching in place, bringing it towards your chest before lowering it back down. Seated marches are a subtle way to get your legs moving and stimulate circulation, which helps with concentration too.
9. Wrist and Finger Stretches
Stretch out your arms, make a fist, and rotate your wrists in circles. Follow this with spreading your fingers out as far as you can and then bringing them back in. Wrist and finger stretches are essential to prevent strain and keep your hands flexible—especially important for anyone who types all day.
10. Glute Squeezes
Simply tighten your glute muscles, hold for a few seconds, and release. Repeat this 10–15 times. Glute squeezes are a discreet way to strengthen your lower body and counteract some of the effects of prolonged sitting.
These 23 Titanic Facts That Will Make You See the Tragedy in a New Light
The Titanic, perhaps the most legendary ship ever, was a masterpiece of early 20th-century engineering, funded by American tycoon J.P. Morgan and constructed at the Harland and Wolff Shipyard. Thanks to the movie and other works of popular fiction, any people think they know everything there is to know about the Titanic, but they’re wrong.
Read More: These 23 Titanic Facts That Will Make You See the Tragedy in a New Light
Ellen has been obsessed with logic puzzles, jigsaws, and cryptograms since she was a kid. After learning she was taught how to play chess wrong by a family friend (so they could win), she joined her school chess club and the rest is history.
