Desk Exercises

Sitting at a desk all day can cause your muscles to ache and tighten up. These simple desk exercises will help relax your muscles and improve circulation. It is important to get up and move every 30 minutes. Even if it is only for a minute or two. Set your appointment reminder or your watch to remind you to get up and either walk or stretch for a few minutes or do a few desk exercises.

Some of the following exercises can be done seated at your desk, while others require you to stand. You can do all of them at once or just a few each time you take a break depending on how you feel. Also be sure to drink lots of water throughout the day. Most offices are dry and can dehydrate you quickly.

Neck and Shoulders

Your neck and shoulders need stretching, especially if you're sitting staring at a computer screen for any length of time.

• Close your eyes. Roll your head forward. Hold, then roll your head up slowly
• Hold onto your chair with your right hand. Take your left hand and pull your head gently to the left. Repeat to the right. Keep your eyes closed during this exercise as well to rest them.
• Shrug your shoulders up then back down.
• Roll your shoulders forward several times. Then, roll your shoulders backwards.

Back

Your back could use a good stretch every half hour. My chiropractor showed me this first exercise.

• Sit up straight with both feet flat on the floor. Turn your feet out at a 90 degree angle to each other. With your arms at your sides, turn your hands so that your palms are facing forward. This automatically stretches your upper and middle back. Hold for 20 seconds.
• Another good back stretch is to clasp your hands in front of you, then twist to the right and then to the left. Do this slowly and hold the stretch on each side.
• For your lower back, lean forward as you remain seated so that your head is on your knees or as low as you can go. Let your arms drop at your sides. Be careful that you don't fall out of your chair.

Legs

When you fly on an airplane, there are suggested exercises for your legs to aid with circulation. These same exercises are also good while sitting at your desk.

• Raise your leg and point your toe up and then down. Rotate your foot at your ankle. Repeat with the other leg.
• With your feet flat on the floor, lift your heels while keeping your toes on the floor. Lower them and lift your toes while keeping your heels on the floor.

Standing Whole Body Stretch

Do you have a private office? Don't care what your co-workers think? Then try this full body stretch.

• Stand with your feet slightly apart. Bring your arms out to your sides with your palms facing downward. Stretch out toward both sides.
• Turn your hands palms up as you rotate your shoulders back. Hold.
• Stretch your arms over your head and hold.
• Stretch from the waist to your right then to your left. Don't rush. Breathe slowly as you stretch.
• Keeping your hands together, bring them down into a prayer position as you exhale. Bend your knees slightly as you bring your hands out, make a large circle and straighten up as you inhale and bring your hands together again at the top. Repeat as desired.

Taking the time every 30 minutes to do a few desk exercises will keep your body limber and will help with you concentration and productivity.