Spending long hours at a desk can really take a toll on your body. From tight shoulders to sore lower backs, it’s easy to feel stiff and sluggish.
Luckily, you don’t need to hit the gym to get moving! Here are 10 simple exercises you can do right at your desk to help relieve stress.
1. Neck Rolls
Start by gently rolling your head in a circular motion. Do this for about 30 seconds in one direction, then switch. This helps relieve neck tension and improve flexibility.
2. Shoulder Shrugs
Raise your shoulders up towards your ears, hold for a few seconds, then release. Repeat this 10 times. It’s a quick way to relieve stress in your shoulders!
3. Seated Torso Twist
While sitting, place your right hand on the back of your chair and twist your torso to the right. Hold for a few seconds, then switch sides. This helps stretch your back and improve spinal mobility.
4. Wrist Stretches
Extend one arm in front of you with your palm up, then use your other hand to gently pull back on your fingers. Hold for 15 seconds, then switch. This is great for countering the strain from typing.
5. Leg Extensions
While seated, extend one leg out straight and hold for a few seconds, then lower it back down. Alternate legs for 10 repetitions. This can help strengthen your thighs and improve circulation.
6. Chair Squats
Stand up from your chair and sit back down without using your hands. Repeat this 10 times. It’s a great way to work your legs and glutes while getting a mini workout!
7. Calf Raises
Stand up and hold onto your desk for support. Raise your heels off the ground, hold for a second, and then lower them back down. Do this for 10-15 repetitions. This exercise can help improve circulation in your legs.
8. Desk Push-Ups
Place your hands on your desk, step back a bit, and do push-ups against the desk. Aim for 10-15 reps. This helps strengthen your upper body and gives you a little energy boost!
9. Glute Squeezes
While sitting, simply squeeze your glutes and hold for a few seconds, then release. Repeat this 10-15 times. It’s a discreet way to engage your muscles and improve your posture.
10. Deep Breathing
Take a moment to close your eyes and take deep breaths in and out. Inhale for a count of four, hold for four, and exhale for four. This helps reduce stress and refocus your mind.
Sitting at your desk all day
Incorporating these exercises into your day can make a big difference in how you feel while working. Try to take short breaks every hour to stand up, stretch, and get your blood flowing. Your body will thank you, and you might just find you’re more focused and productive too!
