5 Brilliant Exercises For Desk Workers

In today’s digital world, many of us spend long hours sat down staring at a screen. You might spend your day in the office sat at a desk, or maybe you work from home. Either way we are sat down for many hours and not moving as much as our body wants too. Even as a fitness professional, who trains regularly, I find myself increasingly sat down at my computer, or on my phone. I know sometimes it’s unavoidable, but prolonged sitting can lead to health issues such as back pain, poor posture, and decreased flexibility. The way to fight this is by adding some simple exercises into your daily routine which can counteract the effects. So i’m here to help you combat that back pain, and loosen up your stiff neck by sharing 5 brilliant exercises for desk workers.

1. Seated Torso Twists

This exercise can help alleviate tension in the spine and also enhances flexibility. ​

• • Sit upright in your chair with feet flat on the ground.
  • Place your right hand on the back of the chair and your left hand on your right knee. ​
  • Gently twist your torso to the right, holding for 15 seconds. ​
  • Repeat on the other side. ​

​Incorporating such stretches like this can mitigate the adverse effects of prolonged sitting. ​

2. Desk Push-Ups

This exercise can strengthen your upper body without even leaving your workspace. If you work from home use a stable chair, or a kitchen side. ​

• • Stand a few feet away from your desk. ​
  • Place your hands shoulder-width apart on the edge of the desk. ​
  • Bend your elbows to lower your chest toward the desk, then push back to the starting position. ​
  • Aim for 10-15 repetitions. ​

​Adding desk exercises that engage and activate your body can enhance muscle tone and break the monotony of sitting. ​

3. Seated Leg Extensions

This move targets the quadriceps and promotes blood circulation throughout your body.

• • While seated, extend one leg until it’s level with your hip. ​
  • Hold for a few seconds, then lower it back down. ​
  • Perform 10 repetitions on each leg. ​

​Simple exercises like leg extensions can improve circulation and reduce muscle stiffness. ​

4. Shoulder Shrugs

Release that built-up tension in the neck and shoulders quickly.

• • Sit or stand with your back straight. ​
  • Lift your shoulders toward your ears, hold for a few seconds, then relax them down. ​
  • Repeat 10 times. ​

​Regular shoulder shrugs can alleviate tension from prolonged computer use. ​

5. Seated Hip Stretch

Open up your tight hips caused by extended sitting. ​

• • While seated, cross your right ankle over your left knee. ​
  • Gently press down on your right knee to deepen the stretch. ​
  • Hold for 15 seconds, then switch sides. ​

​Stretching the hips can counteract the effects of prolonged sitting. ​

Enhance Your Back Health with Jade

I hope you enjoyed these 5 brilliant desk exercises for desk workers. For a more comprehensive approach to back care, try our Back Care with Jade programme. Led by experienced Pilates and Yoga instructor Jade Gooding, this 6-class series focuses on stretching and strengthening both the upper and lower back—perfect for those spending long hours at a desk.

You can also try the first Back Care class on Youtube.

​Remember, integrating these exercises into your daily routine can significantly improve posture, reduce discomfort, and boost overall health. Let’s prioritize our well-being, even amidst busy work schedules.

Want to learn more? Check out this blog – How sitting at a desk affects you and your posture.

Stay active and take care!