Exercises You Can Do At Your Desk

There are lots of pros and cons to an office job. You get to sit in a nice air conditioned room and you’re (hopefully) not at risk for large objects falling on you.

To those of you with physically demanding jobs, I slowly applaud you from my office swivel chair!

However, there are cons such as cardiovascular disease, poor circulation, bad posture, neck issues, carpal tunnel syndrome, eye strain and so much more!

But fear not. There are a few exercises that you can do while at your desk to keep you moving and to decrease your chances of the health risks listed above!

For optimal results perform 3 sets of each exercise 3 times a day… (*Disclaimer… as you may have guessed, we are not physical trainers or doctors. We’re just office workout enthusiasts*)

Step 1: Neck Rolls


To prevent neck and shoulder strain, sit up straight in your chair with your feet flat on the floor. Bring your chin toward your chest and roll your right ear to your right shoulder for 5-6 rolls and then repeat bringing your chin back to chest and roll your left ear to your left shoulder for 5-6 rolls.

Step 2: Thigh Strengthener


Weak thighs and hamstrings can lead to lower back pain. To help with this, sit up straight in your chair and move slightly forward. This way your back is not leaning against the chair, allowing you to engage your core muscles. Slowly lift one leg, keeping your knee bent at a 90-degree angle. Hold for 3-5 seconds, then return to start position. Repeat with the alternate leg. For this exercise left each leg 10 times.

Step 3: Seated Leg Raises


It’s important to make sure your leg muscles stay active to promote blood flow (and to stay toned). Similar to step 2, begin by sitting up straight in your chair and move slightly forward. Next, squeeze your thigh and straighten your leg up and down in a slow and controlled manner. Do this for 15 reps then repeat on the alternate leg.

Step 4: Heel Raises


To get good blood circulation to the soles of your feet (which will prevent your heels from feeling achy) sit tall and lift your heels off the floor as high as you can until you are on the balls of your feet. Do this movement slowly with both legs simultaneously for 30 reps.

Step 5: Lower Back Stretch


Sitting in a chair for long periods of time can increase stress on your back. To relieve some of this stress, sit tall in your chair and twist to one side how for 8-10 seconds. Then slowly exhale and twist to the opposite direction and repeat 2 times.

Step 6: Wrist and Finger Stretch


Now that we’ve stretched some of the larger muscles, lets not forget that we also need to focus on the little things as well. Stand up and place both hands on your desk, with your palms face down and fingertips facing your body. To intensify the stretch, lean forward. Hold the stretch until you feel the tension release.

Thanks for following along! I hope you incorporate some of these activities at your desk. If you do, feel free to tag us social media @jpmktg!

Mariana Moberly, Account Coordinator