Exercises To Do At Your Desk

Posture exercises to do at your desk. Remember: “Motion is Lotion, Rest is Rust!”

Sitting at your desk for long periods of time can cause issues (and I have seen with the clients I work with):

  • Neck, upper back, and shoulder pain

  • Carpal tunnel (wrist)

  • Tight hips

  • Low back pain

It is important to take a break from your desk and get up and move; go for a quick walk around the office/house (or even better, outside!). Similar to interval training; set a timer for 20 minutes of work with 5 minutes movement break and repeat throughout your day. If you’re pressed for time, here are 5 stretches you can do at your desk. This is also great to do if you are sitting down scrolling on your phone or watching a movie/TV show. I like to call this a “Movement Snack”

1.)    Chin Tucks

  • Areas worked: upper/mid traps

  • Sitting up tall in chair, bring your chin towards your chest without changing the level of your eyes.

  • Think as if someone is pulling the “crown” of your head up as you chin tuck, hold this position for 5 seconds

  • Repeat for 15 reps

2.)    T-Spine Extensions

  • Areas worked: Lats, upper back

  • Roll back your desk chair and places your hands on your desk in front of you, keeping your arms straight

  • Slowly bring your chest down towards the floor with too much overarching your back

  • Inhale and lift your chest up and exhale and push down towards the ground

  • Repeat for 10-12 reps

3.)    Seated Figure 4s

  • Areas worked: Glutes (aka bum) and hips

  • Sitting in your chair, cross your ankle over the opposite ankle

  • Slowly (and slightly) push down on the knee that is crossed over

  • Slightly lean forward bringing your chest over your shin and hold for 5 seconds

  • Reverse the movement and repeat for 10 reps per side

4.)    Shoulder Rolls

  • Areas worked: Traps (upper neck), upper back back

  • Sitting up tall in your chair, raise the top of your shoulders towards your ears, slowly pull back your shoulder to squeeze your upper back then slowly lower body to bring back to the start

  • Repeat for 10 reps forwards then 10 reps backwards

5.)    Seated Hamstring Floss

  • Areas worked: Hamstrings (back of the legs)

  • Interlock your fingers and back of your knee of 1 leg

  • Slowly straighten your leg to feel a stretch then slowly lower down to bend your knee

  • Repeat for 10 reps per side

Happy Stretching!

Meena Sharif