Ten Desk Exercises

Sit tall and straighten one leg at a time, hold for 5 seconds, lower slowly. Strengthens quads and core.

Stand up from your chair without using your hands, then slowly sit back down. Repeat 10 times.

Roll your shoulders forward 10 times, then backward 10 times. Relieves upper-back tension.

Tilt your head gently toward one shoulder, hold for 10 seconds, switch sides. Repeat 3 times per side.

With feet flat, twist your upper body to the right and hold the chair’s backrest; repeat on the left. Loosens spine and torso.

Stand behind your chair, rise onto your toes, hold for 3 seconds, and lower slowly. Repeat 15 times.

Stretch your arms out and make slow circles with your wrists, both clockwise and counterclockwise.

Place your hands on the edge of your desk, step back slightly, and do push-ups against the desk. Engage your core.

Sit up straight and march in place, lifting knees high for 30 seconds. Boosts blood flow and energy.

Every 20 minutes, focus on something 20 feet away for 20 seconds (the “20-20-20 rule”) to reduce eye strain.