Office exercises - Exercise at your desk, exercise at your desk

For most office workers, being glued to their desks while typing away at their computers for an average of 8 hours a day is already a part of their normal routine. However, a spate of new research has found that prolonged sitting like the kind you do all day at work—is sabotaging your health and turning you into a 9-to-5 couch potato. One study last year found that sitting can increase your risk for cancer by more than 60%. Luckily, spending all day at the office doesn’t have to mean spending it sedentary. Here in this article, we will show you some simple exercises that you can do to keep your health in check. Let's check out for more exercise at work, exercise at your desk, office exercises, office workout, office desk exercises, chair exercises, desk exercises. Sport facts.

Office exercises - Exercise at your desk, exercise at your desk

Exercise at 
work and at your 

Do simple stretching exercises. Stretch your arms, legs, neck and torso while sitting. This will help prevent you from feeling stiff.


To stretch your neck, slowly flex your head forward and backward, side to side and look right and left. This can be done almost any time to lessen tension and strain. Never roll your head around your neck––this could cause damage to the joints of the neck.

Shoulders< /span>

Roll your shoulders forward around 10 times, then backward. This helps release the tension off your shoulders.

Arms and shoulders

A good stretch for your arms and shoulders is to brace your hands on the edge your desk, each about a shoulder width away from your body. Twist your hands in so they point toward your body and lean forward, hunching your shoulders. Take this a step further and push your shoulders and elbows closer to the desk.


Roll your wrists regularly, around every hour or so. Roll the wrists 10 times clockwise, then 10 times counterclockwise. This will help minimize the potential for getting carpal tunnel syndrome if you spend a lot of time typing.


Roll your ankles regularly. As with your wrists, roll the ankles in a clockwise motion three times, then counterclockwise. This helps improve blood circulation, and prevents that tingling feeling you can get when blood circulation is cut off, also known as "pins and needles".



Notice if you tend to hunch in front of the keyboard. To counter that, perform the following exercise: Open your arms wide as if you were going to hug someone, rotate your wrists externally (thumbs going up and back) and pull your shoulders back. This stretch is moving your body the opposite way to being hunched and you should feel a good stretch across your upper chest.


Contract your abdominal and gluteal muscles, hold them there for a few seconds, then release. Repeat this every few minutes all day long while you're working at your desk. You can also perform kegels (pelvic floor exercises) while sitting.


Stretch your calves. While sitting, lift up your legs on the balls of your feet and set them down. Repeat until your legs are comfortably tired. Repeat about 10 minutes later, and continue doing this routine for about an hour or so. This will exercise your calves, and will help prevent blood clots from developing in your legs. Blood clots are very common among middle-aged computer users.

Office exercises with some tools

  • Acquire a hand gripper. These are cheap, small and light, easily kept tucked in a desk drawer. When you have to read something either on the screen or on paper, you probably won't be needing to use your hands very often, so use this opportunity squeeze your gripper. It is an excellent forearm workout.
  • Acquire an elastic band. This is also cheap, small and light. Use it to do the actions mentioned above (such as, when stretching your arms, do it by pulling apart the elastic band). This will stretch and work the muscles slightly.
  • Relax forearm muscles with a squash ball. This exercise will help relax the muscles in your forearm that tense while doing computer work and that, at worst, remain tense and lead to RSI if not exercised regularly.
  • Stretch your left arm so that it's straight and pointing at the floor, about 45 degrees to your body.
  • With your right hand, roll a squash ball (the harder the ball the better) around the muscles on the top of your left forearm.

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