5 Exercises to Counteract Sitting All Day
Simple Desk Exercises to Improve Posture, Relieve Stiffness, and Boost Workday Wellness
Spending long hours at a desk can lead to muscle stiffness, poor posture, and discomfort—common issues for office workers. If you’re looking for ways to improve posture at work and relieve muscle stiffness, incorporating simple desk exercises and stretches for desk jobs into your daily routine can make a big difference. These healthy habits for desk jobs are easy to do and promote overall workplace wellness. Below are five effective exercises to counteract the effects of sitting all day.
1. Seated Spinal Twist
This exercise helps improve spinal mobility and alleviate tension in the lower back, making it a great way to counteract sitting all day.
How to Perform:
Sit upright in your chair with feet flat on the floor.
Place your right hand on the back of the chair and your left hand on your right knee.
Gently twist your torso to the right, keeping your back straight.
Hold for 15–30 seconds, then return to the starting position.
Repeat on the other side.
2. Neck and Shoulder Stretch
Neck and shoulder stretches for desk jobs target muscles that can become tense from prolonged sitting, helping to reduce back pain at your desk.
How to Perform:
Sit or stand with a straight spine.
Gently tilt your head toward your right shoulder, feeling a stretch along the left side of your neck.
Hold for 15–30 seconds, then return to the starting position.
Repeat on the other side.
3. Seated Leg Extensions
Seated leg extensions are simple exercises for office workers that strengthen the quadriceps and improve circulation in the legs, helping you stay active at your desk.
How to Perform:
Sit upright in your chair with feet flat on the floor.
Slowly extend your right leg straight out in front of you, keeping your knee straight.
Hold for a few seconds, then lower your leg back down.
Repeat with the left leg.
Perform 10–15 repetitions on each side.
4. Shoulder Rolls
Shoulder rolls are easy office stretches that help relieve tension in the shoulders and upper back, supporting ergonomic tips for office workers.
How to Perform:
Sit or stand with a straight spine.
Lift your shoulders toward your ears, then roll them back and down in a circular motion.
Perform 10–15 rolls in one direction, then switch directions.
Tips for Incorporating These Desk Exercises
Set a timer to remind yourself to perform these exercises every hour to prevent desk job discomfort.
Combine these stretches for desk jobs with other healthy habits, such as staying hydrated and taking short walks during breaks.
Consider using a standing desk or an ergonomic chair to improve posture at work and reduce strain.
Explore more Vermont workplace wellness resources at Living Well VT for additional ergonomic tips for office workers.
By incorporating these simple exercises into your daily routine, you can help alleviate the negative effects of prolonged sitting, reduce back pain at your desk, and improve your overall health and well-being. Living well with a desk job is possible—start with these easy desk exercises today!
Dr. Hannah Munn - DPT
Hannah is a compassionate Doctor of Physical Therapy (DPT) committed to guiding you towards optimal health and functionality. With a profound belief in the body's innate ability to heal, she combines her expertise with a personalized approach to deliver exceptional care.
LEARN MORE→