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Get Wise & Deskercise: How to Exercise at Your Desk

Get Wise & Deskercise: How to Exercise at Your Desk

Today many of us spend multiple hours sitting in front of the computer whether it be at work or home.  In doing so we forget to eat, we forget to breath, and sometimes we even forget we have a bladder.  It is so easy to get carried away with our work that we forget to get up from our desks and move.

Most of what we do is sit in a forward flexed position and the purpose of all these stretches is to do the complete opposite and extend our trunk and limbs for a nice stretch.  The other purpose of these exercises is to reduce our sedentary footprint.  (Not sure if you have a sedentary footprint?  Check out my other blog: Get Up and Get Moving: Reduce Your Sedentary Footprint!)

These simple stretches that will only take a few minutes and you can do all of them at your desk!

Reach for the Sky & the Floor

  • This can be done in sitting.
  • Sit up nice and tall and reach with your hands towards to ceiling.
  • Then reach behind and below with arms outstretched.
  • Hold 30 seconds to 1 minute.

Hip Flexor Stretch

  • Stand at the desk and lunge forward with one leg.
  • You want to feel a stretch in the front of your thigh and hips with the leg behind your body.
  • Hold 30 seconds to 1 minute.

For a more advanced stretch:

  • Stand with a forward lunge and reach high and behind your body.

Low Back & Shoulder Stretch

  • This is to stretch the entire trunk, especially the low back.
  • Place your hands on your desk, or a sturdy surface, and bend at your hips.
  • Reach forward with your fingers.
  • Hold 30 seconds to 1 minute.

Wrist Stretch

Palm Down

  • Place right arm outstretched in front of you with the palm down.
  • Using the left hand pull the right fingers up towards the ceiling and you’ll feel a stretch on the bottom of your wrist.
  • Hold 30 seconds to 1 minute.

Palm Up (Not Pictured)

  • Place right arm outstretched in front of you with the palm up.
  • Using the left hand pull the right fingers down towards the floor and you’ll feel a stretch on the top of your wrist.
  • Hold 30 seconds to 1 minute.

Pec Dance Stretch

  • Place one hand on the wall with fingers facing back and elbow straight.
  • Using the other arm reach back behind you, hold for a few seconds, and come forward again with that hand.
  • Perform a total of 5 repetitions, or more.
  • Be sure to do the other side!

Half Moon Stretch

  • Clasp both hands together and reach towards the ceiling.
  • Maintaining this position, bend to one side hold for a few seconds, come back to the center, and bend to the other side and hold for a few seconds.

Just Dance!

  • Dancing is a great way to get up and out of your chair. Have some fun in your cubicle or with coworkers!

Make these Exercises Fun!

  • Share this blog and deskercises with friends, family members, and coworkers.
  • Challenge your coworkers to do these deskercises too.
  • Compete with your coworkers as to who can do the most throughout the day or who is the most flexible after one weeks time!

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Christy Loo, PT, DPT
Christy enjoys spending time with family and friends and being physically active playing a variety of sports. She is frequently outside hiking, fishing, and camping – enjoying nature’s beauty and the fresh open air.
Christy Loo, PT, DPT

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