There are many jobs these days that involve sitting at a desk or working on a computer all day long, mine included.  Unfortunately, this is not good for the body.  But, there are some simple and beneficial exercises that can be done even at your desk. Try some of these desk exercises; they can lead to improvements in overall body health! 

Hands and Arms

Reach and stretch.  Reach forward, then to your sides and finally above your head to stretch your arms.  Stretches like this can help prevent stiffness and relax muscles. 

Shoulder rolls. Roll your shoulders forward and then backward.  This will help to relieve tension in your shoulders and upper back. 

Bicep curl. Hold a weighted item in your hand (water bottle, book, dumbbell, etc).  Sit up straight in your chair, and hold the bottle in your arm with your palm facing up.  Curl your arm so the bottle goes to shoulder level.  Repeat about 10 times with each arm.

Lower Body

Stand and stretch.  Sitting for long periods of time is associated with low back pain.  It is important to get up from your chair at least every half hour to stretch or walk around.  This will also help prevent blood clots from developing in your legs. 

Calf Stretches. From a sitting position, put both legs in front of you.  Lift up your legs on the balls of your feet and set them down.  Rest when your calves are tired and in then repeat in about 10 minutes.

Hip flexes. While sitting, lift one foot slightly off the floor.  Keep your knee bent at a 90 degree angle and hold the position for as long as possible.  Do a few repetitions.  This will help to strengthen the thigh muscles. 

Torso

Tone your abs. While seated, take a deep breath, suck in your stomach, hold the position and then release slowly.  Repeat this stretch several times.

Reverse stretch. Individuals who sit at a desk or work at a computer all day tend to hunch forward.  Take time to counter that position with reverse stretches.  Open your arms wide, rotate your wrists so both thumbs point upward and backwards and then pull your shoulders back. 

Here’s a simple, but effective tip: place a written reminder near your work station to do desk exercises every day! Are there any other exercises that you do while sitting at your desk?  If so, please share!

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