20 Office Exercises You Can Do at Your Desk Job

Sitting at your desk the whole day can cause a lot of health issues in your body. It can cause muscle spasms, headache, and stiffness. It is important to practice some simple exercises so that your body remains flexible and fit. Listed below are 10 office exercises you can do at your desk job, read on.


1. Look around

Simply turn your head in right and left direction while sitting in one position. You can also try to look over the shoulder and hold the position for a few seconds. You can repeat this five times for good results. This is the easiest exercise you can practice sitting at your desk.

2. Chest opener

Bring both your hands behind at your backside and press your palms together. Don’t overstretch or else it can hurt you. You need to sit up tall and hold the position for like ten to fifteen seconds. You can repeat this process five to six times.

3. Bobblehead

You need to simply drop your chin in the downward direction rolling your head. You can do this from side to side. This is also an easy way to flex your neck muscles while working at your desk for a long time. You can practice this exercise at any time of the day.

4. Knee hugger

You can bend your knees, lift your left leg up, and grab it with your arms. Keep it close to your chest as far as you can stretch. Repeat the process with your right leg too. Also, hold it for a few seconds before you change your position.

5. Shrugs

You need to raise both your shoulders for this exercise up to your ears. Simply hold the position for a few seconds and then release. You can repeat this exercise if you want good results. It is a simple way to stretch your neck and shoulder muscles.

6. Reach and bend

You need to extend your right arm over your head for this exercise and reach out as far as you can stretch. Bend over your left side and hold for a good few seconds. You can also repeat this on your right side.

7. Knee press

Knee press is a popular stretching exercise that you can practice at your desk. With your left ankle on your right knee, press against the right knee and hold the position for five seconds. You can repeat this process on the right side too.

8. Simple squats

You can practice simple squats sitting at your desk. Standup, sit back and repeat this process for ten to fifteen times. Squats are really simple and it also helps you to stretch your whole body without any added strain.

9. Calf raise

You need to stand up behind your chair and hold well for full support. Now, slowly raise your heels on the floor till you are standing on the floor. Come back to the position and repeat this process five to six times. This exercise is good for your leg muscles.

10. Star exercise

You can simply interlock your fingers and look in the upward direction with your hands. This is the simple way to stretch. Keep your palms facing towards an upward direction.

11. Wall Push-Ups

Here’s a modified version of the desk exercises. Stand a few steps far from a wall and lean toward it, placing your hands flat and wider than your shoulders. Lower yourself down toward the wall, keeping your abs tight to maintain a straight line from your head to your toes, then push back up until your arms are straight .

12. Arm Circles

This move gives the new meaning to the term “circle back.” Stand with feet shoulder-width apart,and arms extended straight out to sides at shoulder height. Move your arms in a backward circle.

Do 10 times in this direction, switch directions, and repeat.

13. Triceps Dips

To do this move, we need a stationary chair. Sprint to the front of the chair, with both the hands facing forward. Place palms flat on the chair, bend your elbows straight back, and lower yourself straight down several inches, keeping your back as close to the chair as possible. Then straighten your arms to rise back to the begin again.

Complete 10 dips.

14. Triceps Stretch

Now, stretch it out! Raise right arm and bend it so that your hand reaches to touch the opposite shoulder blade. Use your other hand and pull the elbow toward head.

Hold for 1 to 2 deep breaths and repeat on the other side.

15. Neck Rolls

Relax and lean head forward. Slowly roll head in a circle one side for 15 seconds. Repeat on other side also.

Do this three to four times in each direction.

16. Shoulder Stretch

Clasp hands together above head with palms facing toward ceiling. Push your arms up, stretching upward direction.

Hold for 3 to 4 deep breaths.

17. Upper Back Stretch

Hold arms out straight in front of you, palms facing down. Lower head in line with your arms, and round the upper back while looking down towards the floor.

Hold for 3 to 4 deep breaths.

18. Torso Twist

Place feet firmly on floor and place right hand on the back of your chair. Exhale and twist your upper body toward the arm on chair back, using your left hand to press against your leg for leverage.

Hold for 3 to 4 deep breaths and repeat on other side.

19. Wrists and Fingers Stretch

Office jobs mostly have doing a lot of things, like typing and texting. That’s why wrist stretches like this one are so important. Standing, place both hands on your desk, palms faced down, fingertips facing body. To intensify the stretch, lean to the forward direction. Hold stretch until you feel the tension release.

20. Eagle Arms

This is the best stretch for your shoulders and upper back. While sitting, reach your arms straight out in front of you. Bend the left arm upwards and sweep the right arm under . Wrap right arm around the left until you are able to grab the outside edge of the left arm or until you are able to clasp your palms together. Lift the elbows towards the ceiling and pull hands away from your face. Turn head side-to-side in same pace.

Hold for 3 to 4 deep breaths and repeat on the other side.

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Jorge Gonzales
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