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7 Simple Desk Exercises

Updated on August 4, 2014

Getting Fit While You Sit?

Do you sit at a desk all day? Are you limited in motion and can't do standing exercises? (Pssst . . . maybe, just maybe, you're too lazy to partake in any regular fitness regimen).

Well, there's absolutely no excuse not to give your body the exercise it craves. S-t-r-e-t-c-h-i-n-g . . . fLeXiNg . . . and tightening can be done without getting up from your chair. Try a few of these "desk exercises" and feel the difference!


Always seek the advice of your medical practitioner before embarking on an exercise plan. Also never over-stretch beyond what is comfortable.

7 Simple Exercises You Can Do At Your Desk

Neck Rotator

From a stable, aligned sitting position, turn your chin toward your left shoulder to create a stretch on the right side of your neck. Hold right stretch tensions for 10 to 20 seconds. Now turn your chin toward your right shoulder to create a stretch on the left side of your neck. Do each side twice.

Shoulder Stretch

Lift both arms over your head, hold your left elbow with right hand. Then gently pull your elbow behind head until an easy tension-stretch is felt in shoulder or back of your upper arm (triceps). Hold easy stretch for 30 seconds. Do not overstretch. Change sides and repeat.

Pectoral Stretch

Grasp your hands behind your neck and press your elbows back as far as you can. Return to starting position, then drop your arms and relax. Repeat 10 times.

Torso Stretch

Here is a good exercise for the torso area. With feet flat on the floor, breathe deeply and stretch your hands over your head, hold for a few seconds and then slowly bring your hands back to a resting position. A couple of repetitions and the kinks are gone.

Side Stretch

Interlace your fingers. Lift your arms over your head, keeping your elbows straight. Press your arms backward as far as you can. Then slowly lean to the left, and then to the right, until you can feel stretching. Repeat 5 times on each side.

Shoulder Rolls

Sit with your back straight. Lift your shoulders as high as you can. Bring them forward. Push them down. Pull your shoulders back, then return to starting position. Repeat in the opposite direction. Repeat three to five times.

Buttock Crunch

While sitting at your desk tighten and squeeze your buttocks, hold five to 10 seconds, and release. Repeat six to eight times. Really concentrate on the "squeeze" for maximum results. Do it several times a day to tighten those buttocks.

Chair Aerobics

Chair Aerobics for Everyone
Chair Aerobics for Everyone

This video is an effective alternative to conventional exercise if you have never exercised, cannot stand for a prolonged amount of time or are just returning to a fitness routine. Chair Aerobics is also challenging enough for people at higher fitness levels wanting to exercise in limited space, such as at the office.


Chair Dancing . . For Fitness

Jodi Stolove's Chair Dancing - Sit Down & Tone Up [VHS]
Jodi Stolove's Chair Dancing - Sit Down & Tone Up [VHS]

Strength training stimulates bone growth, improves posture, decreases body fat, and improves balance and mobility. With this program, you'll strengthen, tone and shape your arm, shoulder and back muscles, all while comfortably seated on a chair.


A Healthy Workout Even While Sitting

Gaiam Classic Balance Ball Chair – Exercise Stability Yoga Ball Premium Ergonomic Chair for Home and Office Desk with Air Pump, Exercise Guide and Satisfaction Guarantee, Black
Gaiam Classic Balance Ball Chair – Exercise Stability Yoga Ball Premium Ergonomic Chair for Home and Office Desk with Air Pump, Exercise Guide and Satisfaction Guarantee, Black

The innovative BalanceBall Chair lets you reap the benefits of the popular BalanceBall right at your workspace. This patented design lets you do tension-relieving techniques while seated in the chair - or simply remove the ball to stretch and strengthen key muscles without a trip to the gym. Relieves stress on the spine, helps prevent back discomfort and repetitive motion disorders, helps prevent health issues related to poor posture, illustrates non-impact strengthening exercises and stretching and keeps you active, even on busy work days.


Your Feedback . . .

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    • Ecolicious LM profile image

      Penny Pincher G 

      7 years ago

      great tips. would love to see some for the legs

    • profile image


      7 years ago

      Very educational and information filled lens. we cannot complain now on shortage of time, sedentary life style and so on..................

    • profile image


      8 years ago

      Perfect! Starting Now! Great lens.

    • profile image


      9 years ago

      Now we have no excuses for doing these exercises :)


    • Mickie Gee profile image

      Mickie Goad 

      9 years ago

      I had totally forgotten some of these simple exercises! Thanks for the reminder.

    • profile image


      9 years ago

      Great suggestions for the office exercises. Have youchecked out Break Pal. It's really a great way to stay in shape at the office.


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