Exercises You Can do at Your Desk

Exercises You Can do at Your Desk

Wednesday, June 7, 2023

Thousands of workers across the country make the daily commute to the office. We sit stationary in the car as we drive to and from work, and often spend the majority of the working day sitting still at a desk. Therefore, it is important to find ways move throughout the day.

No one wants to be the random person in the office who gets up and does a dozen star jumps at 15-minute intervals but doing something to break up your static position is beneficial for your back, posture and overall health. 

If doing star jumps works for you, no one’s going to stop you, but we’ve outlined some beneficial exercises to complete that are a little more discreet. By incorporating these into your day at regular intervals, you’re giving your body a chance to stretch and move – without drawing unnecessary attention. 

Leg extends 

As you sit at your desk with your legs touching the ground, lift one leg up and extend it outwards until your knee is straight, and hold for two seconds. Then, as you lower your leg slowly, pause to hold again just above the ground for five seconds. Do a set of 10 repetitions for each leg and get those muscles moving! 

Computer chair bench presses 

While it’s not quite the same as a bench press, this exercise works out your chest and shoulders and can give your arms are welcome rest from the keyboard. Place your hands on the arms of your chair and lift your bottom of the seat. Slowly lower yourself down keeping your weight in your arms, then hold the position for five seconds before allowing yourself to sit. 


If your arms are feeling a little cramped and achy, it’s time to reach for the stars. Sit up straight in your chair, stretch out both arms towards the ceiling, then push one higher than the other. Repeat the process, alternating between arms. 

Tension reliever 

If you’ve had a particularly tough morning and your body is feeling it as a result, give this tension reliever a go. Turn your head to the left while slowly turning your torso in the opposite direction. Hold for a few seconds, and then change sides. Repeat 10 times, alternating between sides. 

It’s well documented that sitting for long periods of time can contribute to back problems and muscle strain. Remind yourself to stand up, stretch, and take a walk around the office every 30 minutes. On your lunch break, it’s a great idea to get out and go for a walk. Doing so promotes healthy blood flow and enables your spinal structure to receive essential nutrients. 

If you’re experiencing back and neck pain, despite these techniques, make an appointment to see your chiropractor. As a trained health professional, they can help to identify the source of pain, and where appropriate, offer treatment and advice on how to maintain good spinal health. 

Dr. Steve Hodal is committed to providing high-quality, individualized chiropractic care in a comfortable and relaxed environment. He is dedicated to providing evidence-based treatments that are tailored to each patient’s individual needs, allowing them to achieve optimal health and wellbeing. Contact us to know more about this disorder or Book Online.