12 Desk Exercises to Prevent Muscle Stiffness and Pain
Sitting still for long periods can cause poor posture, discomfort, muscle stiffness, and
pain. But if we work a desk job in an office, it might seem that we don’t have a choice
but to sit throughout the day. Fortunately, there are light stretches we can do to have
some mobility without leaving our seats. Moving every hour can also boost
endorphins and reduce stress. Here are 12 desk exercises we can do to prevent
muscle stiffness and pain, build strength, and improve our blood circulation and
mental health:
Desk Exercises for Shoulders and Neck
Looking at a screen for most of the day holds our neck and shoulders at a strained
position. Move and stretch them to release and relax.
Puppet String Seated Posture
Sitting tall, let’s pretend that there is a string attached to the top of our head pulling
our spine upward. We feel the nice stretch on our neck, shoulders, and back.
Neck Retraction
Tucking our chin in a little, let’s slide our head gently towards the back of our spine
so that it is resting on the top of our cervical spine. It will feel like we are pushing our
head against an imaginary headrest. We hold the position for a few seconds and
repeat 5 to 10 times.
Upper Shoulder and Neck Stretch
With our shoulders relaxed, we let our tight upper back and shoulder muscles relax
completely, our shoulder blades sliding down our back slightly. We tilt our head and
neck to one direction, feeling the stretch on the opposite side. For an additional
stretch, let’s look down to our knees.
Desk Exercises for Back
Sitting at our desks all day can ruin our posture and cause back pain. Stretching and
mobility exercises can strengthen our spine, release back muscle tension, and
improve blood circulation in our back region.
Seated Pigeon Trunk Twist
Sitting upright with our feet firmly on the floor, let’s put our right ankle on our left
thigh. We grab our right knee using both hands and slowly lift it towards us. We
stretch out the spine while taking deep breaths, exhaling as we twist our body to the
right. We hold the position for 2 seconds, then we inhale and release slowly as we
return to our original position. Finally, we do the same steps to our left side.
Seated Forward Fold Stretch
Sitting on a chair with our knees together and our feet flat on the floor, we take a
deep breath. Exhaling, we round our shoulders and bend forward slowly. We let our
heads drop completely, with our arms falling by our sides. We hold the position for 3
seconds then we slowly return to the starting position.
Seated Neck and Back Bend or Eagle Arch
Sitting at the edge of our chair with our back straight, we place our arms behind us
and grasp the edge of the chair. Crossing our right leg over our left, we connect the
outer ankle of our right leg to the outside shin of our left leg. Let’s try to wrap our
right foot around our left shin. Then we inhale and arch our entire back slowly as we
keep our arms straight by pressing down on our palms. Tensing our abs and keeping
our trunk engaged, we stay in the position for 5 seconds as we slowly breathe in and
out. We return to the original position slowly and then repeat the steps on our other
side.
Desk Exercises for Hips
Let’s loosen our hips with gentle stretches that target our hip flexor muscle groups to
improve flexibility and range of motion.
Seated Forward Bend
Sitting on our chair, we turn it slightly then we place our left heel onto a point of
elevation such as a low desk. Feeling a stretch in our inner left thigh, we lean
forward slowly, feeling the stretch become more intense. We hold the position for 20
to 30 seconds, then we repeat the steps on our other side.
Seated Pigeon Stretch
Sitting upright in our chair, we cross our right ankle over our left knee. We flex our
right foot, feeling a stretch in our outer hip and right glute. Moving forward slowly at
our waist, we lean into our right hip, feeling a more intense stretch. Holding this
position for 20 to 30 seconds, we switch sides and do the steps again.
Seated Figure Four Stretch
Sitting straight, we cross our right leg to where our right ankle is resting on top of our
left knee while our left leg is touching the floor. Next, we put both hands on the knee
of our crossed leg. Bending forward gently, we feel a nice stretch at the back of the
hip of our folded leg. We hold this position for around 30 seconds.
Desk Exercises for Knees and Ankles
Gently stretching strengthens our knees and ankles and improves their range of
motion. Doing simple exercises from our desks lowers the risk of knee pain and
ankle sprains.
Knee Full Extension Exercise
Sitting in a chair high enough that our knee can bend to a ninety-degree angle, we
slowly raise our leg until it is straight horizontally. We hold this position for 5
seconds, then we slowly let it back to the ground. We repeat this with our other leg
and try to do twenty repetitions.
Ankle Stretch
Placing one end of a resistance band over our right foot at the instep, we extend our
right leg and pull up the band until we have the desired resistance. We extend our
right toe downward like we are stepping on the gas pedal of a car, then we hold this
extended for 5 seconds. We repeat 20 times on each side.
Horizontal Straight-Leg Raise with Chair
We need two chairs for this exercise. While seated, we extend our leg, resting it on
the other chair. Slowly raising the leg about 12 inches, we keep it straight as we
move it. We hold the position for 10 seconds, then we return to the starting position,
repeating the procedure 10 times for each leg.
Desk exercises are a great way to keep our body moving during office hours as well
as prevent muscle stiffness and chronic pain. But to get stronger and healthier, we
have to invest more time and effort in our active fitness. If we don’t know how to
start, a personal trainer can help us kick it off and teach us proper form and
technique. Joining a group fitness training can give us a supportive community that
can push and motivate us. Let’s get more structure in our fitness journey and reach
our goals by joining a group or getting an instructor today.