Most of the time, we’re glued to our desks, with the occasional walk to the lunch area for lunch. We all know it’s not good for us, or our muscles – social media is filled with “office chair butt” content, warning people with desk jobs that their glutes are probably atrophying from sitting down for hours on end. Luckily, there are desk exercises for that.
And there are desk exercises for all your muscles, to loosen them up and keep them from going stiff.
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Stretching your neck
- Neck rolls sitting in front of a computer all day can leave your neck feeling tense. Neck rolls are a great way to alleviate that tension. Sit up straight, slowly lower your chin to your chest, and gently roll your head from side to side. Do this for about 30 seconds, then switch directions.
- Side neck stretch sit up tall and gently tilt your head towards your right shoulder, feeling a stretch along the left side of your neck. Hold for 15-30 seconds and then switch sides. Repeat a few times to release any built-up tension.
Loosening up your shoulders
- Shoulder shrugs shrug your shoulders up towards your ears and hold for a few seconds before slowly lowering them back down. Repeat this motion 10-15 times to help release shoulder tightness.
- Shoulder rolls roll your shoulders forward in a circular motion for 30 seconds, then reverse the direction. This exercise helps improve blood circulation and reduces stiffness.
Relaxing your back
- Seated spinal twist sit up straight in your chair with your feet flat on the floor. Place your right hand on the back of the chair and twist your torso to the right, using your left hand to gently press against your right thigh. Hold for 15-30 seconds, then switch sides. This stretch helps to relieve lower back tension.
- Cat-cow stretch place your hands on your knees and arch your back while looking up (cow position). Then round your back while tucking your chin to your chest (cat position). Repeat this motion 10-15 times to stretch and mobilize your spine.
Easing your hips and legs
- Seated figure four stretch while seated, cross your right ankle over your left knee, forming a figure four. Gently press down on your right knee to deepen the stretch. Hold for 15-30 seconds, then switch legs. This stretch helps to open up your hips and reduce tension.
- Leg extensions extend your right leg out in front of you and hold for a few seconds, then lower it back down. Repeat with your left leg. Do this 10-15 times on each side to engage your leg muscles and improve circulation.
Stretching your arms and wrists
- Wrist flexor stretch extend your right arm in front of you with your palm facing up. Use your left hand to gently pull back on your fingers, feeling a stretch along the underside of your wrist. Hold for 15-30 seconds, then switch sides.
- Overhead stretch raise both arms above your head and interlace your fingers, then turn your palms upward. Hold this stretch for 15-30 seconds to relieve tension in your arms and shoulders.
Incorporating movement into your day
- Desk push-ups place your hands on the edge of your desk, step back so your body is at an angle, and perform push-ups. Aim for 10-15 reps to strengthen your upper body.
- Seated marches while sitting, lift your knees one at a time as if you are marching in place. This exercise helps to get your blood flowing and engages your core muscles.
- Standing desk if possible, consider using a standing desk or taking breaks to stand and walk around. This helps to reduce the amount of time you spend sitting and promotes better posture.
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