Desk Exercises: 10 Moves You Can Do at Work
September 22, 2025
Sitting at a desk all day can take a toll on your body. From tight hips to stiff shoulders, it’s no surprise many of us feel sluggish and sore after a long day at work. The good news? You don’t need a gym or fancy equipment to stay active. A few simple desk exercises can boost circulation, improve posture, and even increase productivity. Here are 10 easy moves you can do right at your desk—no sweat, no excuses.
1. Seated Leg Extensions
Sit upright in your chair and extend one leg straight out in front of you. Hold for 5–10 seconds, then lower it without letting your foot touch the floor. Repeat 10–15 times per leg. Great for engaging your quads and improving circulation.
2. Shoulder Rolls
Gently roll your shoulders forward in a circular motion 10 times, then reverse. This helps reduce tension from hunching over a keyboard.
3. Neck Stretch
Tilt your head to the right, bringing your ear toward your shoulder. Hold for 15–20 seconds, then switch sides. This relieves neck tension from long hours staring at screens.
4. Seated Torso Twist
Sit upright, place your right hand on the back of your chair, and twist your torso to the right. Hold for 10–15 seconds, then switch sides. It’s a mini spinal reset!
5. Desk Push-ups
Stand about an arm’s length from your desk. Place your hands on the edge and do 10–15 incline push-ups. This strengthens your arms and chest without leaving your workspace.
6. Calf Raises
While standing (e.g., during a call), rise onto your toes and slowly lower back down. Do 3 sets of 15. It’s great for improving circulation in your lower legs.
7. Wrist and Finger Stretch
Extend one arm, palm up, and gently pull your fingers back with the opposite hand. Switch sides. It’s perfect for anyone who types all day.
8. Seated Marching
While sitting, lift one knee toward your chest, then lower and alternate. Do this for 30–60 seconds. A quick way to activate your core and legs.
9. Wall Sits
Find a wall, slide down until your knees are at a 90-degree angle, and hold for 30 seconds to a minute. It’s like a lower-body reboot during breaks.
10. Eye Exercise (20-20-20 Rule)
Every 20 minutes, look at something 20 feet away for 20 seconds. It reduces eye strain from prolonged screen time.
Final Thoughts
Desk exercises are not just about fitness—they’re about keeping your body energized and your mind focused. Even a few minutes of movement every hour can improve your posture, reduce stress, and help prevent the long-term effects of sedentary work. So the next time you feel stiff or sluggish, try one (or a few) of these simple moves. Your body will thank you!
