If you spend most of your day at a desk, you’re not alone—and you’re not stuck. Sitting for long periods can lead to stiffness, poor posture, and low energy. But the good news? You don’t need a gym to get moving.
These quick, effective exercises can be done right at your desk to help keep your body energized and your mind sharp.
🧘♂️ 1. Seated Spinal Twists
Twisting helps relieve tension in the lower back and spine.
How to do it:
Sit tall with feet flat. Place your right hand on the back of your chair and your left hand on your right knee. Gently twist your torso to the right. Hold for 10–15 seconds. Switch sides.
💪 2. Chair Squats
Engage your legs and glutes without ever leaving your workspace.
How to do it:
Stand up in front of your chair, then slowly lower yourself back down until you just tap the seat—then rise again. Repeat 10–15 times.
🤸♀️ 3. Shoulder Rolls and Neck Stretches
Long hours at a desk can lead to tight shoulders and neck stiffness.
How to do it:
Roll your shoulders forward in a circular motion 10 times, then reverse. Tilt your head gently side to side to stretch your neck.
🦵 4. Leg Extensions
Improve circulation and sneak in some lower-body strength.
How to do it:
While seated, extend one leg out straight and hold for 5–10 seconds. Lower and repeat with the other leg. Do 10 reps per side.
🖐️ 5. Wrist and Finger Stretch
Typing all day? Your hands need attention, too.
How to do it:
Extend one arm out with your palm up. Use the other hand to gently pull your fingers back. Hold for 10 seconds. Repeat with the other hand.