Daily stretches and exercises for the office

When you work in an office job, your physical activity is limited. Many of us spend most of our time sitting at a desk and staring at computer screens. When you work in an office job, you don’t have much opportunity to get up and move around. And although it’s not as physically demanding as other jobs, desk jobs can be unhealthy if you don’t find ways to stay active at work.

Sitting for long periods of time increases your risk for obesity, heart disease, diabetes, and possibly even cancer. If you sit all day at work, this article will show you how to stay active while working at a desk job. These easy stretches and exercises are simple ways to avoid getting stiff or sore from prolonged sitting.

Stretching Exercises at Your Desk

To keep your muscles flexible and prevent aches and pains, it’s a good idea to stretch throughout the work day. Here are some stretches you can do at your desk to keep your muscles loose.

Back Stretch – Your back is likely to get stiff and sore if you sit for long periods each day. This stretch targets your upper back muscles and the muscles that run along the top of your spine.

• To do this stretch, sit up straight in your chair with your feet flat on the floor.
• Tilt your head to one side and rest your hand on your opposite shoulder.
• Gently push your head toward your shoulder as far as you can without pain.
• Hold the stretch for at least 30 seconds and then repeat on the other side.

Chest Stretch – This stretch focuses on the chest and shoulder muscles on the side of your body that you’re stretching.

• To do this stretch, sit up straight in your chair with your feet flat on the floor.
• Place one arm behind your back and use your other hand to push your chest toward your arm.
• Hold the stretch for at least 30 seconds and then repeat on the other side.

Back of the Neck Stretch – This stretch stretches the muscles in the back of the neck.

• To do this stretch, sit up straight in your chair with your feet flat on the floor.
• Try to make a straight line with your head, neck, and spine.
• Slowly drop your head toward your chest, keeping a straight line.
• Hold the stretch for at least 30 seconds and then repeat on the other side.

Hip Flexor Stretch – This stretch works your hip flexors and is great for people who sit for long periods of time.

• To do the hip flexor stretch, sit on the edge of your chair with your feet flat on the floor.
• Slowly shift your weight toward one hip and lift your opposite knee toward your chest.
• Hold the stretch for about 30 seconds and then repeat on the other side.

Neck Stretch – This stretch focuses on your neck muscles.

• To do the neck stretch, sit on the edge of your chair with your feet flat on the floor.
• Drop your head down toward your chest and slowly tilt your head to one side.
• Hold the stretch for about 30 seconds and then repeat on the other side.

Office Chair Exercises

Besides stretching, these exercises are a good way to stay active at work. They don’t require any special equipment or a change in your work routine. You can do these exercises at your desk or anywhere there is enough space to stretch and move around a bit.

Chair Squats – Squats are one of the best exercises for your whole body. They engage your glutes, core, thighs, and calves.

• To do chair squats, sit on the edge of your chair with your feet about 1 foot apart.
• Slowly sit back into your chair as low as you can go without letting your knees go past your toes.
• Come back up to the starting position and repeat.

Leg Swings – This exercise works your core, hip flexors, and hamstrings.

• To do leg swings, stand near the edge of your desk with your feet about 1 foot apart.
• Lift one leg up behind you and hold on to the edge of the desk with your hand.
• Slowly swing your lifted leg back and forth and try to reach past your hips.
• Repeat with the other leg.

Shoulder Rolls – This exercise focuses on the muscles in your upper back.

• To do shoulder rolls, stand near the edge of your desk with your feet about 1 foot apart.
• Drop your arms down to your sides and slowly roll your shoulders forward and then backward.
• Repeat for about 30 seconds.

Shoulder Shrugs – This exercise focuses on your shoulders.

• To do shoulder shrugs, stand near the edge of your desk with your feet about 1 foot apart.
• Drop your arms down to your sides and raise your shoulders as high as you can.
• Hold the shrug for about 5 seconds and then release. Repeat for about 30 seconds.

Leg Raises – This exercise targets your core and lower back muscles.

• To do leg raises, stand near the edge of your desk with your feet about 1 foot apart.
• Slowly bend forward at the waist while keeping your back straight and legs straight.
• Hold the bend for about 5 seconds and then slowly straighten back up.
• Repeat for about 30 seconds.

Torso Twists – This exercise works your core, obliques, and shoulders.

• To do torso twists, stand near the edge of your desk with your feet about 1 foot apart.
• Twirl your arms around as though you’re stirring a pot.
• Twist your upper body to one side and then the other.
• Repeat for about 30 seconds.

Wall Squats – This exercise targets your core and leg muscles.

• To do wall squats, stand with your back against a wall and your feet about 1 foot away from the wall.
• Slowly sit down into a squat position against the wall.
• Hold the squat against the wall for about 30 seconds.

Walking Lunges – This exercise targets your glutes, quads, and hamstrings.

• To do walking lunges, stand with your feet about 1 foot apart.
• Take a big step forward with one foot and bend both knees.
• Step back with your other foot and then bring your first foot forward again.
• Repeat for about 30 seconds.

Conclusion and Resources

Being physically active is one of the most important actions that people can take to maintain or improve their health. And some of the health benefits gained from physical activity start immediately after being active, even when that activity is short. Implementing these simple stretches and exercises throughout your workday will promote better moods, increased motivation, greater stamina to complete work, less stress, and better interaction with coworkers.

DeskFit (PDF from NASA.gov) – This resource highlights 20 essential desk exercises you can do without leaving your office or home workspace.

Physical Activity Breaks for the Workplace Resource Guide (PDF from CDC.gov)