6 Must-Try Desk Exercises For Busy Professionals

In today’s fast-paced corporate world, long hours at the desk have become a norm. However, extended periods of sitting can lead to numerous health issues, including back pain, poor posture, and reduced muscle strength. Incorporating simple desk exercises into your daily routine can help mitigate these problems, promoting better health and productivity. Dr Indramani Upadhyay, MPT Ortho and HOD, The Center for Knee and Hip Care, Vaishali, Ghaziabad shared a few desk exercises.

6 Must-Try Desk Exercises

Here are some effective exercises you can do right at your desk:

Seated Leg Lifts

This exercise strengthens your lower abdominal muscles and improves blood circulation in your legs.
Here’s how to do it:

• Sit straight on your chair and keep your feet flat on the floor.
• Stretch one leg straight.
• Keep it on hold for a few seconds, then lower it back.
• Repeat 10-15 times on each leg.

Chair Squats

Chair squats strengthen your thigh muscles and improve balance and flexibility.

Here’s how to Do It:

• Stand up from your chair and then lower yourself back down without fully sitting.
• Hover just above the chair for a few seconds.
• Stand back up and repeat 10-15 times.

Desk Push-Ups

Desk push-ups target your chest, shoulders, and triceps, enhancing upper body strength.

Here’s how to Do It:

• Stand a few feet away from your desk.
• Put your hands on the edge of the desk, maintaining shoulder-width apart.
• Lower your chest towards the desk, then push back up to the starting position.
• Repeat 10-15 times.

Shoulder Shrugs

Shoulder shrugs relieve tension in your neck and shoulders, which is common after long hours of sitting.

Here’s how to Do It:

• Sit up straight in your chair.
• Raise both shoulders and hold for a few seconds.
• Release and repeat 10-15 times.

Neck Stretches

This exercise helps alleviate neck stiffness and improves flexibility.

Here’s how to Do It:

• Sit straight and slowly tilt your head towards the right.
• Hold for 10-15 seconds, then switch to the left shoulder.
• Repeat 3-5 times on each side.

Wrist Stretches

Wrist stretches reduce the risk of carpal tunnel syndrome and relieve tension from typing.

Here’s how to Do It:

• Extend one arm in front of you with your palm facing down.
• Gently pull your fingers back towards your body using the other hand.
• Hold for 10-15 seconds, then switch hands.
• Repeat 3-5 times on each hand.

Try these exercises to prevent health issues.

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