Simple Exercises to Do at Your Desk
It brings on stiffness, tension, and even bad postures when continuously done for long intervals. Fortunately, there are some easily doable exercises one can do right on the desk that keep the body active and reduce discomfort throughout the day. You don’t need any equipment or a large space-just a few minutes and a willingness to move.
Seated shoulder roll: Sit up straight in your chair and take your shoulders in a circular motion while moving them slowly. First, roll them forward, then reverse the direction of the roll going backward. This exercise helps to relieve tension in your neck and shoulders, areas that tend to get tight from sitting and typing for long amounts of time.
Next do a seated twist. Sit up and place your right hand on the back of your chair, your left hand on your right knee. Gently twist your torso to the right; keep your spine straight. Hold for a few seconds, then repeat on the other side. This stretch helps release tension in your back and improves spinal flexibility.
These are seated leg extensions for quick stretches of the legs. Sit upright and lift one leg straight out in front of you until it’s parallel to the floor. After holding it that way for a few seconds, lower it and repeat on the other side. This strengthens the muscles of the leg and maintains blood flow to the legs, something particularly necessary if someone has been standing or sitting for long periods.
You can also do seated marches for firing up your core and getting your legs going. Sit tall, lifting one knee into your chest as if you were marching in place. Lower that leg and do the same with the other knee. This exercise is important in keeping your abdominal muscles strong and your legs active.
The simple wrist stretch relieves your wrists and forearms. Extend one arm out in front you with your palm facing down. With your other hand gently pull back on your fingers, stretching the top of your wrist and forearm. Only hold onto this for a few seconds before switching sides. This can be very helpful if you do a great deal of typing.
Last but not least, take a moment and rise to perform calf raises: Stand behind your chair and hold the back of the chair for balance. Slowly rise up onto your toes, holding for just a few seconds; lower back down. Repeat this to stretch and strengthen your calves, which can get tight from sitting.
These desk exercises will be easy to fit in around your work, and by the end of the day, you will be making quite a difference in how you feel. Just a few minutes every hour of movement will make a big difference in your posture, tension levels, and help keep you energized.