Sitting All Day? Try These Office-Friendly Moves

Spending hours at your desk can lead to stiff joints, sore muscles and mental fatigue. But even a few minutes of movement throughout your day can make a big difference in how you feel. You don’t need a gym, special clothes or lots of time—just a few simple exercises and stretches that you can do right in your office space.

Here are some quick exercises and stretches you can work into your daily routine:

Seated Spinal Twist

Great for: Lower back and spine mobility

How to do it:

1. Sit tall in your chair with feet flat on the floor.

2. Place your right hand on the back of your chair.

3. Gently twist your torso to the right, using your left hand on your thigh for support.

4. Hold for 10–15 seconds, then switch sides.

Neck Rolls

Great for: Releasing neck and shoulder tension

How to do it:

1. Sit or stand up straight.

2. Slowly drop your ear toward your shoulder.

3. Gently roll your neck forward and to the other side.

4. Complete a few slow circles in each direction.

Shoulder Shrugs and Rolls

Great for: Relieving tension in the upper back

How to do it:

1. Lift your shoulders up toward your ears.

2. Hold for a second, then release.

3. Do 10 shrugs.

4. Then roll your shoulders backward and forward 10 times each.

Desk Push-Ups

Great for: Upper body strength and posture

How to do it:

1. Stand and place your hands on the edge of your desk, shoulder-width apart.

2. Step back until your body forms a straight line.

3. Lower yourself toward the desk, then push back up.

4. Do 10–15 reps.

Seated Leg Extensions

Great for: Engaging the quads and promoting circulation

How to do it:

1. Sit tall and extend your right leg until it’s straight.

2. Hold for a few seconds, squeezing your thigh muscles.

3. Lower and repeat on the other leg.

4. Do 10–12 reps per leg.

Wrist and Finger Stretches

Great for: Preventing repetitive strain injuries from typing

How to do it:

1. Extend one arm out with your palm facing up.

2. Gently pull your fingers back with your other hand to stretch your forearm.

3. Switch sides.

4. Then make fists and open your hands wide 10 times.

Bonus Tip: The 20-20-20 Rule for Eyes

Every 20 minutes, look at something 20 feet away for at least 20 seconds to reduce eye strain.

Final Thoughts

You don’t need to overhaul your day to stay active at work. These small movements, done regularly, can improve your energy, reduce discomfort and help you feel better both physically and mentally. Try setting a reminder every hour or two to stretch or move—you’ll be surprised how much it helps!