Simple Office Exercises You Can Do at Your Desk

Learn about simple, physical therapist recommended exercises you can do at your desk to counteract sitting for long periods..
This buttock squeeze works your glutes, as well as your core, which can help relieve pain and stiffness in your back and hips..
“This activates your core, which can help relieve lower back pain that’s made worse by sitting at a desk for a long time,” says Dr. Shaw..
Tight hip flexor muscles are one of the direct causes of back pain, notes Dr. Shaw. This move opens up your hips and creates a more neutral position for your back..
This gentle movement helps prevent neck and upper back pain while you sit at your computer. “It really opens up your shoulders and chest, which takes pressure off of your cervical spine (neck),” points out Dr. Shaw..
Like shoulder raises, these help strengthen and stretch neck and upper back muscles..
These will activate your postural muscles, which may help to decrease headaches from looking at your computer for long periods of time, says Dr. Shaw..
“This one helps to activate your lower back muscles and provide more stability around the spine,” explains Dr. Shaw..
These improve upper body strength and give you a little bit of cardio..
These activate your core. “When you sit, you’re not using your muscles a lot, but moves like oblique twists or seated marches will activate your core muscles and get you moving,” says Dr. Shaw..
Weak glutes and tight hip muscles can lead to what some doctors dub “dead butt syndrome,” or numbness and pain in your tush from sitting too much. Chair squats strengthen and stretch these muscles and get blood flowing in the area. “I advise patients to set a timer so that they do five chair squats every 30 to 60 minutes,” says Dr. Shaw. Since they work large muscle groups, they can improve cardio endurance, too..
When you sit for a long period of time, it raises your risk of developing blood clots. “It’s an easy exercise to do at your desk, and it improves blood flow through your calves,” explains Dr. Shaw..
This helps to stretch out your spine and open your back hip area. It will reduce lower back and hip pain, and naturally help your sitting posture.

8 Office Exercises You Can Do Discreetly at Your Desk

Desk Exercises: How to Do Them and Why They're Important

Exercises to do at Your Desk - Burn Calories and Avoid RSI - LAS

10 Exercises You Can Do At Your Desk - VersaDesk

A workout at work: 12 office exercises - Washington Post

5 Desk Stretches At your Office/Work (Without Getting Up)

Office Exercises: 30 Exercises to Do at Your Desk

10 Easy Workouts you can do in the office

Fit And Fine: Six Simple (Yet Effective) Exercises You Can Do At