15 Desk Exercises You Can Do at the Office

Sitting is the new smoking. The average office worker sits 10+ hours daily, leading to tight hips, weak glutes, poor posture, and increased health risks. But you don't need a gym to fight back—just your desk.

The Problem with Sitting

Physical effects:

• Tight hip flexors
• Weak glutes (gluteal amnesia)
• Rounded shoulders
• Forward head posture
• Lower back pain
• Reduced circulation

Health effects:

• Increased heart disease risk
• Higher diabetes risk
• Decreased metabolism
• Reduced lifespan (studies show 2+ hours/day sitting increases mortality)

The solution: Movement breaks every 30-60 minutes.

Quick Desk Stretches (No Equipment)

1. Neck Rolls

Time: 30 seconds Targets: Neck tension, tech neck

How:

1. Drop chin to chest
2. Slowly roll head to right shoulder
3. Continue rolling back (look up)
4. Roll to left shoulder
5. Return to start
6. Reverse direction

Do: 5 circles each direction

2. Shoulder Shrugs

Time: 20 seconds Targets: Shoulder tension, upper traps

How:

1. Raise shoulders to ears
2. Hold 2 seconds
3. Drop and roll shoulders back
4. Repeat

Do: 10 reps

3. Chest Opener

Time: 30 seconds Targets: Rounded shoulders, chest tightness

How:

1. Interlace fingers behind back
2. Straighten arms
3. Lift arms while squeezing shoulder blades
4. Open chest, look up slightly
5. Hold 15-30 seconds

4. Seated Spinal Twist

Time: 30 seconds per side Targets: Spine mobility, lower back

How:

1. Sit tall in chair
2. Place right hand on left knee
3. Left hand on chair back or armrest
4. Twist torso to left
5. Hold 15-30 seconds
6. Switch sides

5. Wrist Stretches

Time: 30 seconds Targets: Typing fatigue, carpal tunnel prevention

How:

1. Extend right arm, palm up
2. Use left hand to gently pull fingers back
3. Hold 15 seconds
4. Flip palm down, pull fingers toward you
5. Hold 15 seconds
6. Switch hands

6. Hip Flexor Stretch

Time: 30 seconds per side Targets: Tight hip flexors from sitting

How:

1. Sit sideways on chair
2. Left glute on chair, right leg extending back
3. Right foot on floor behind you
4. Tuck pelvis, lean slightly forward
5. Feel stretch in right hip flexor
6. Hold 30 seconds, switch sides

7. Figure-Four Stretch

Time: 30 seconds per side Targets: Glutes, piriformis, hip rotators

How:

1. Sit tall in chair
2. Cross right ankle over left knee
3. Keep right foot flexed
4. Gently press right knee down
5. Lean forward slightly for deeper stretch
6. Hold 30 seconds, switch sides

Desk Strength Exercises

8. Desk Push-Ups

Time: 1 minute Targets: Chest, shoulders, triceps

How:

1. Place hands on desk edge, shoulder-width apart
2. Walk feet back until body is at angle
3. Lower chest toward desk
4. Push back up
5. Keep body straight throughout

Do: 10-15 reps

9. Chair Squats

Time: 1 minute Targets: Legs, glutes

How:

1. Stand in front of chair
2. Feet shoulder-width apart
3. Lower until glutes touch chair (don't sit fully)
4. Stand back up
5. Arms forward for balance

Do: 15-20 reps

10. Calf Raises

Time: 30 seconds Targets: Calves, circulation

How:

1. Stand behind chair, hands on backrest
2. Rise onto toes
3. Hold 1 second at top
4. Lower slowly
5. Repeat

Do: 20 reps (can do while on phone)

11. Seated Leg Raises

Time: 1 minute Targets: Core, hip flexors

How:

1. Sit tall, back off chair back
2. Hold sides of seat
3. Lift both legs straight out
4. Hold 2 seconds
5. Lower without touching floor
6. Repeat

Do: 10-15 reps

12. Wall Sit

Time: 30-60 seconds Targets: Quads, glutes, endurance

How:

1. Lean against wall
2. Slide down until thighs parallel to floor
3. Knees at 90 degrees
4. Hold position
5. Breathe normally

Do: 30-60 second hold

13. Tricep Dips

Time: 1 minute Targets: Triceps, shoulders

How:

1. Sit on edge of sturdy desk or non-rolling chair
2. Hands gripping edge next to hips
3. Walk feet out, lift hips off
4. Lower body by bending elbows
5. Push back up

Do: 10-15 reps (ensure desk is stable!)

Posture Correctors

14. Chin Tucks

Time: 30 seconds Targets: Forward head posture, neck

How:

1. Sit tall, look straight ahead
2. Pull chin straight back (make double chin)
3. Hold 5 seconds
4. Release
5. Repeat

Do: 10 reps (several times daily)

15. Shoulder Blade Squeezes

Time: 30 seconds Targets: Upper back weakness, rounded shoulders

How:

1. Sit tall, arms at sides
2. Squeeze shoulder blades together
3. Imagine holding pencil between them
4. Hold 5 seconds
5. Release

Do: 10 reps

Quick Movement Breaks

The 5-Minute Reset

Do every 1-2 hours:

1. Neck rolls (30 sec)
2. Shoulder shrugs (30 sec)
3. Chest opener (30 sec)
4. Spinal twist (1 min—both sides)
5. Figure-four stretch (1 min—both sides)
6. 10 chair squats
7. 10 calf raises

The 2-Minute Break

Do every 30-60 minutes:

1. Stand up and walk to water cooler
2. 10 shoulder shrugs
3. 5 chin tucks
4. 5 shoulder blade squeezes
5. Walk back

The Stealth Break

Exercises you can do during meetings (subtly):

• Foot circles under desk
• Calf raises (seated)
• Glute squeezes
• Posture check (sit tall)
• Deep breathing

Building the Habit

Set Reminders

• Phone alarm every hour
• Computer pop-ups
• Habit stacking (every time you get water)
• Pomodoro technique (movement during breaks)

Make It Easy

• Keep resistance band in desk drawer
• Standing desk option when possible
• Walking meetings
• Take stairs

Office Culture

• Invite colleagues to join
• Walking 1:1 meetings
• Standing or moving meetings
• Lunch walk groups

Workplace Ergonomics

Screen position:

• Eye level with top of monitor
• Arm's length distance

Chair:

• Feet flat on floor
• Knees at 90 degrees
• Back supported

Keyboard/Mouse:

• Elbows at 90 degrees
• Wrists neutral
• Mouse close to keyboard

Other:

• Reduce glare
• Good lighting
• Take regular breaks regardless

Beyond the Desk

Walking Meetings

Turn 1:1s into walks. Great for creativity and health.

Lunch Break Movement

• Walk outside (even 15 minutes helps)
• Quick gym session
• Yoga class
• Stairs climbing

Commute Options

• Walk or bike if possible
• Park farther away
• Get off transit one stop early

After Work

• Don't go from sitting at desk to sitting on couch
• Evening walk
• Exercise class
• Standing activities

The Science

Moving every 30 minutes:

• Improves glucose metabolism
• Reduces heart disease markers
• Increases energy and productivity
• Improves mood and creativity

Research shows: Brief movement breaks are more effective than one long exercise session at counteracting sitting's negative effects.

"Your body is designed to move. Every hour you sit is an hour your body deteriorates. Every minute you move is a minute you heal."

Start with one 2-minute break today. Build from there. Your body—and your productivity—will thank you.