5 Fundamental Exercises You Can Do at Your Desk
“By all means, never fail to get all the sunshine and fresh air you can.” ~ Joseph Pilates
Besides getting as much sunshine and fresh air you can, I would add to get as much movement as you can EVERYday. I know many of us sit A LOT for work AND/OR for play (hobbies included). Sitting at a desk for extended periods can lead to stiffness and discomfort. Incorporating simple exercises throughout the day can help improve your mobility, reduce tension, and boost energy levels. Here are five fundamental exercises you can do at your desk. Use a chair with no wheels and no arms for safety considerations.
1 – Seated Neck Strengthener and Stretch (Sides, Back, Front):
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- Sit up straight in your chair with your feet flat on the floor.
- Gently tilt your head to the right, bringing your right ear toward your right shoulder. Place your right hand on the left side of your head, and gently press your head into your hand, while your hand resists.
- Hold for 15-30 seconds while keeping your shoulders relaxed.
- Repeat the stretch on the left side.
- Interlace your hands behind your head. Push your head back into your hands while your hands resist.
- Hold for 15-30 seconds while keeping your shoulders relaxed.
- Interlace your hands in front of your forehead. Push your head into your hands while your hands resist.
- Hold for 15-30 seconds while keeping your shoulders relaxed.
- End with a forward and backward stretch by lowering your chin toward your chest and then gently looking up toward the ceiling.
2 – Seated Upper Back Stretch (Round and Arch):
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- Sit up straight with your feet flat on the floor and hands clasped in front of you.
- Round your upper back, pushing your hands away from you as you tuck your chin toward your chest.
- Hold for 15-30 seconds, feeling a gentle stretch in your upper back and between your shoulder blades.
- Interlace your hands behind your head. Push your head back into your hands while your hands resist.
- Lift your heart, lift your chest to where the wall meets the ceiling, and pull your low ribs in to get the arch in your upper back, not your lower back.
- Alternate between the round and arch 3-5x.
3 – Seated Spinal Twist:
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- Sit up straight with your feet flat on the floor.
- Place your right hand on the outside of your left knee and your left hand on the back of the chair.
- Lift the belly up and in, and gently twist your torso to the left, looking over your left shoulder. Hip points remain facing forward.
- Hold the twist for 15-30 seconds, feeling a stretch through your spine and lower back.
- Repeat the twist on the other side.
4 – Desk Push-Ups:
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- Stand facing your desk or a sturdy table, about arm’s length away.
- Place your hands on the edge of the desk, shoulder-width apart.
- Step back slightly, so your body forms a diagonal line from your heels to your head.
- Lower your chest toward the desk by bending your elbows, and keeping your elbows in towards your ribcage and squeezing the back of your armpits. Maintain your body in a straight line.
- Push back up to the starting position.
- Repeat up to 10x, focusing on engaging your chest, shoulders, and triceps.
5 – Standing Squats:
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- Stand behind your chair.
- With both hands on the back of your chair only as a guide, push your hips back, then lower the hips down. Keep your back tall.
- Press through your heels to stand up.
- Repeat up to 10x focusing on engaging your seat and hamstrings.
Remember to take short breaks throughout the day to perform these exercises and move around. They can be done discreetly, and even a few minutes of stretching and movement can make a significant difference in how you feel at your desk. Additionally, practicing good posture and making ergonomic adjustments to your workspace can further improve your comfort and reduce the risk of discomfort.
Pilates is a full body workout, and this specific list starts at the top of the body, and works its way down. Occasionally, a chair is used as a prop/tool in my group mat classes. Yes, you can do a lot of the Pilates mat using a chair. Have FOMO? Sign up here!