Desk Exercises for the Everyday Office Workers

Modern technology has enabled us to work through a personal computer making it easy.

However, sitting for prolonged periods on your office chair can take a toll on your health.

Not to mention, with a packed schedule like that, you have no time to fit in a whole workout routine.

Fret not as you can still take 5 to 10 minutes of your desk time to do some short office exercises that don’t even need special equipment.

co-workers lean forward to standing desks

Here Are Some Simple Stretches You Can Do Before Exercising

stretching upward

Your body may start to feel stiff if you don’t incorporate a light stretch into your schedule. Many of us drop our head forward when working on the computer, which can put extra stress on the neck muscles.

Intermittent stretching exercises have been viewed as the best way to incorporate your stretches into your busy schedule.

Doing stretching exercises consistently every 3-4 days a week can help your body in the long term.

Here are some stretches you can do at your desk job that engage different muscle groups.



Extend the left arm straight over your head and reach to the opposite side. Hold for 10-30 seconds and repeat with the right arm.


Hands should be clasped behind your back with your arms straight. Raise the chin and push the chest outward a few inches. Hold for 10-30 seconds.


Clasp your hands above your head, palms facing outward while you sit tall. Stretch your arms upward by pushing your hands up.

Some shoulder rolls, neck rolls and wrist stretches can help those shoulder blades and wrists to loosen up too.



Hug one leg, bringing your knee closer to your chest. Hold for 10-30 seconds and repeat with the other leg.


Extend the left leg outward parallel to the floor while seated. Hold for 10-30 seconds then switch legs and repeat

Office Exercises To Get Your Workout In

stretching by holding the opposite elbow

You don’t need any fancy exercise equipment to incorporate your workout into your busy schedule either.

Just make use of your lunch break to do some of these simple exercises:


Before attempting this exercise, make sure your desk can handle your entire body weight!

Then take a few steps back from the wall or desk to allow your hands to rest flat on your desk, somewhat wider than shoulder-width.

Keep your core tight and leg straight as you slowly lower yourself toward your desk. Push yourself up until your arms are straight but not locked.

Do 20 reps.


You’ll need a stable chair for this move. With both hands facing forward, scoot to the front of the chair.

Place your palms flat on the chair, bend your elbows straight back, and straighten yourself several inches, maintaining your back as near to the chair as possible. Then straighten your arms to return to the starting position.

Complete 20 dips.


Try them out in between meetings, or even on the phone!

Simply stand up from your desk chair, lower your body back down, and stop exactly before you sit back down. (To work your glutes, keep your weight in your heels.) Then get back on your feet.

Complete 10 reps.


Stand in front of a wall with your back facing the wall and your feet shoulder-width apart. Make sure you keep your feet flat on the ground

Slide down a wall with your back until your hips are level with your knees and your knees are at 90-degree angles. Hold the position for 30 to 60 seconds before releasing.

Aim for 15 reps.

Desk Exercises: In a Nutshell

Stretching and exercising can have multiple health benefits! Physical activity can get your blood moving, help you stay active and even aid in stress reduction.

Always make sure you have a water bottle with you while you’re working to keep yourself hydrated!

If you can stick to the above exercises, you’ll feel a difference in your wellness, though it won’t be a cure-all for musculoskeletal pain.

Need bespoke advice?

Contact us for wellness advice so we can help you stay healthy and informed.

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