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Q:

What are some good exercises or stretches to do at my desk during a work break?

Hi everyone,

I work in an office and spend most of my day sitting at my desk. Lately, I've noticed that I am getting stiff and achy, especially in my neck and shoulders. I would like to take some breaks throughout the day to do some exercises or stretches that will help me feel better and stay loose.

Do you have any suggestions for exercises or stretches that are easy to do at my desk? Preferably ones that won't draw too much attention from my coworkers. I am open to any ideas and would love to hear what has worked for you.

Thank you in advance!

All Replies

vhayes

Hi there,

I'm also someone who works at a desk all day and experiences stiffness and soreness from sitting for prolonged periods of time. To combat this, I like to do a series of stretching exercises that I learned from a physiotherapist.

One of my favorite stretches that you can do at your desk is the wrist stretch. Simply extend your arms in front of you, palms up, and gently bend your wrists downwards until you feel a stretch in your forearms. Hold the stretch for a few seconds and then repeat with your fingers pointing downwards.

Another exercise that has helped me is the seated leg extension. Sit at the edge of your chair and extend one leg straight out in front of you, holding for a few seconds before switching to the other leg. This exercise helps to activate and stretch your hamstrings, which can get tight from sitting all day.

Lastly, I like to take a quick break every hour or so to do a few walking lunges or squats. This gets my blood flowing and helps me to shake off any tension that's built up in my body.

I hope you find these exercises helpful! Let me know if you have any other questions or suggestions.

littel.layla

Hi there,

I used to work a desk job and would often find myself getting stiff and sore from sitting for so long. I started incorporating some simple exercises and stretches into my workday and found that it made a big difference in how I felt.

One stretch that I found helpful was a neck stretch. Simply tilt your head to the side, bringing your ear towards your shoulder, and hold for 10-15 seconds on each side. Another stretch I liked to do was to interlace my fingers behind my back and gently pull my shoulders back, which helped to counteract the forward hunching position that comes with sitting at a desk.

I also tried to get up and move around every hour or so, even if it was just for a quick walk to refill my water bottle or use the restroom. This helped me to break up prolonged periods of sitting and kept my body from getting too stiff.

I hope these suggestions help! Let me know if you have any other questions.

sydnie78

Hi all,

As someone who also sits at a desk all day, I have found that incorporating some desk yoga into my workday has really helped to alleviate the stress and tension in my body.

One pose that I find particularly beneficial is the eagle arms pose. To do this, sit up straight and stretch your arms out in front of you at shoulder height. Cross your right arm over your left, and then bend your elbows, so that your forearms wrap around each other. Press your palms together, or grasp onto your shoulders if that's more comfortable. Hold the pose for 10-15 seconds, and then switch arms.

Another pose that I find helpful is the seated twist. Sit up straight with your feet on the ground, and then twist your torso to the right, placing your left hand on the outside of your right knee and your right hand behind you on your chair. Hold the pose for a few seconds, and then release and twist to the other side.

Lastly, I like to do some standing forward bends to stretch out my hamstrings and lower back. Stand up and fold forward from the hips, letting your head and arms hang down towards the floor. If you can't touch the ground, you can rest your hands on a block or a stack of books instead.

I hope you find these poses helpful! Let me know if you have any other questions or suggestions.

ggulgowski

Hi there,

In addition to the excellent suggestions mentioned by other commenters, I found that taking short breaks throughout the day to do a bit of gentle exercise really helped me loosen up and feel better.

One exercise that I particularly like is marching in place. This is a simple exercise that you can do without drawing too much attention to yourself. Simply stand up and march on the spot, lifting your knees to hip height and swinging your arms in time with your steps. Do this for a minute or two, or until you feel a little bit warmer and more limber.

Another exercise that I have found helpful is shoulder blade squeezes. To do this, sit up straight and pull your shoulders back and down, squeezing your shoulder blades together. Hold for a few seconds, and then release. Repeat this exercise five to ten times.

If you have a little bit more space and privacy, you could also try doing a few gentle yoga poses. One that I really like is the forward fold, which involves bending forward from the hips and letting your head and arms hang down towards the floor. This helps to stretch out your hamstrings, lower back, and shoulders.

I hope you find these exercises useful! Let me know if you have any other questions.

effertz.monroe

Hello all,

I work at a desk for long hours and experience discomfort and tension in my neck, shoulders and upper back area. I find that some simple stretches can really help alleviate this pain.

One stretch that I tend to do frequently is shoulder shrugs. Simply inhale deeply and while exhaling lift your shoulders towards the ears and hold for three seconds. Then, exhale and release the breath and shoulders slowly. Repeat the same process for a few times.

Another stretch that works wonders for me is the neck roll. Simply sit up straight and drop your head to one side, bringing your ear to your shoulder. You will feel a stretch on the opposite side of the neck. Hold for 10-15 seconds and slowly bring your head back to center. Repeat on the other side.

In addition, I also find that wrist and hand stretches can be beneficial as well. To stretch the wrists, you can hold one arm out in front of you with the palm facing down, and use the other hand to gently pull the fingers towards you. Hold for 10-15 seconds and repeat on the other hand.

I hope these stretches work for you as they have for me. Please let me know if you have any other questions or suggestions.

cbernier

Hi everyone,

As someone who also spends long hours at a desk, I have found that incorporating some mindful breathing and stretching exercises helps me to alleviate the stiffness and tension in my body.

One breathing exercise that I have found effective is the 4-7-8 breath. To do this, inhale through your nose for a count of four, hold your breath for a count of seven, and exhale through your mouth for a count of eight. This exercise can help to calm your nervous system and bring a sense of peace to your body.

Another stretch that works well for me is the seated spinal twist. Simply sit with your feet on the ground and your back straight, then twist your torso to the right, placing your left hand on your right knee and your right hand behind you on the chair. Hold the stretch for a few seconds, then repeat on the other side.

Additionally, I find that taking a few minutes to do some simple yoga stretches like downward dog, cat-cow, or child's pose helps to stretch out my body and reduce tension.

I hope these suggestions are helpful! Let me know if you have any questions.

bwalter

Hi everyone,

I work in an office where I spend a lot of time sitting and typing away at my computer. As someone who experiences pain and stiffness from prolonged sitting, I have found that incorporating some chair yoga poses into my workday has really helped to alleviate discomfort.

One pose that I find particularly helpful is the seated cow pose. To do this, sit up straight in your chair and place both feet flat on the floor. Inhale, and on the exhale, arch your spine and bring your chest forward, looking up towards the ceiling. Hold the pose for a few seconds, and then release.

Another pose that I like is the seated pigeon pose. Place your right ankle on top of your left knee, and then flex your right foot. Use your hands to press down on your right knee, gently stretching your hip muscles. Hold the pose for a few seconds, and then release and switch to the other side.

Lastly, I like doing the seated cat/cow pose. Sit up straight and place your hands on your knees. On an inhale, arch your spine and bring your chest forward, looking up towards the ceiling. On the exhale, round your spine and bring your chin to your chest. Repeat this movement for a few breaths.

I hope you find these chair yoga poses helpful! Let me know if you have any other questions or suggestions.

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