Desk exercises you can do at your desk
Six short exercises for a working day, each done in or beside your chair, with no equipment.
You do not need a gym, a mat or a change of clothes. These six moves use a sturdy chair and a little floor space, and each one is short enough to fit between calls.
5-minute desk reset
Time: about 5 minutes.
- Chin tuck: slide your head straight back and hold for 3 seconds, 8 times.
- Shoulder blade squeeze: draw your shoulder blades back and down, 10 times.
- Stand and turn your upper body gently from side to side, 6 times each way.
- Do 8 sit-to-stands from a stable chair.
- Finish with 6 slow shrugs and drops.
Neck and shoulder reset
Time: about 5 minutes.
- Roll your shoulders slowly.
- Look gently left and right.
- Take three steady breaths.
Seated knee tuck
Time: about 7 minutes, in sets.
- Sit near the edge of a sturdy chair with your hands on the sides.
- Slowly lift both knees toward your chest.
- Lower with control and repeat.
Seated leg raise
Time: about 7 minutes, in sets.
- Sit tall in a chair with your feet flat on the floor.
- Slowly extend one leg until it is straight and hold for 2 seconds.
- Lower with control and switch sides.
Sit-to-stand
Time: about 10 minutes, in sets.
- Sit near the front of a sturdy chair.
- Stand up smoothly.
- Sit back down with control.
Walk-and-mobilise break
Time: about 8 minutes.
- Walk at a comfortable pace for 3 minutes.
- Spend about 1 minute each on standing side bends, trunk turns, back leg extensions, side leg lifts and a seated cat-cow.
- Take a few slow breaths to finish.
Tips for doing them at work
- Pick a stable chair. One without wheels, or with its back against a wall.
- Go slowly. Smooth, controlled movement matters more than speed.
- Keep breathing. Steady breaths help you stay relaxed.
- Stop if something hurts. Skip any move that causes pain, dizziness or tingling in your arms.
How often?
Many people find it easier to move briefly and often than to plan one long session. Choosing one move each time you finish a task or a meeting is an easy way to start. See how to break up long sitting for ideas on timing.
Let Actiiv plan it for you
Actiiv builds a week of short exercises around your goal and level, reminds you at sensible times inside your working hours, and works with or without an Apple Watch. It is coming to the App Store. See how Actiiv works.