You can avoid some of the conditions that come from sitting at a desk all day – sore wrists, stiffness, back pain and even repetitive motion injuries.
desk exercises
Legs and Feet
Toe raises. Lift your toes while keeping your heels firmly on the ground. While you can do this exercise standing, it works very well while seated.
Calf raises. Stand in front of a desk or other piece of furniture you can hold on to for balance. Raise your heels of the floor and slowly lower them.
Hip flexions. While sitting in your chair, lift your right foot a few inches off of the floor. Keep your knee bent at a 90 degree angle and hold the position as long as you are comfortable.
Leg extensions. While sitting in your chair, extend your right leg until it is level with your hip. Hold as long as you are comfortable and then relax it. Alternate sides.
Stretches
Shoulder raises. Raise your shoulder to your ear, hold and then relax. Repeat, alternating shoulders.
Wrist stretch. Stretch your arm out in front of you with the palm up. With your other hand, grab your fingers and lightly pull them down to stretch your forearm.
Hand stretches. Tense and relax the muscles in your hands. Make fists, spread your fingers and bend your fingers.
Flapping wings. Stretch both of your arms up and back, as far as you can. Bring them forward until they meet and stretch your arms out in front of you. Repeat.
Abdominal stretch. Sit on the edge of your chair and stretch your arms out in front of you. While keeping your back straight, contract your abdominal muscles. Relax and repeat.
Torso
Back twist. Sit up straight in your chair and place your right arm behind your right hip. Twist to the right and hold. Alternate sides.
Gluteal Squeeze. Tense up the muscles of your rear end and hold for a count of 10.
Curls. Cross your arms over your chest and sit up straight. Tense your abdominal muscles and curl your shoulders towards your hips. Hold for a few seconds.
Neck rotations. Drop your chin and roll your neck. Raise your chin up and bend your neck to each side.
Chair squats. Lift your rear end off of your seat and hold for a few seconds.
