If your job keeps you sitting for long hours, then it’s time you tried these desk stretches to neutralize the adverse health effects of sedentary lifestyle.

Did you know that sitting for long hours may increase the risk of getting heart diseases, diabetes, cancer and even cause early deaths? This is especially a problem for desk workers who spend 8 hours and even more of their day sitting. Now, this does not have to worry you as we have compiled some simple desk stretches that can help you avoid such adverse effects.

So, if your job keeps you sitting for long hours, then it’s time you tried these stretches in your office!

1. Cardio:

This exercise will raise your heart rate. Take the stairs instead of the lift and challenge yourself even more by taking two stairs at a time. You can also do a stationary jog, start off slowly and bring your knees up higher to spice up the challenge a little more.

2. Dance in your seat:

Music is a great way to relax your mind and body. Put on some good music and slowly move in your seat and if you feel the music that much, then get up and dance! Of course, if you have the chance to do so!

3. Foot drill:

This involves rapidly tapping your feet with the aim of simulating running. Simple as that!

4. Isometric glute squeeze:

In this exercise, all you need to do is squeeze your buttocks then hold for around 10 seconds and release! Sounds interesting right?

5. Standing leg curl:

Stand behind the chair while lightly holding onto its back. Kick one foot back, bend at the knee and aim for the top of the thigh. Lower the foot and repeat the same with your other foot.

6. Calf raises:

Stand with your feet shoulder-width apart. Press up onto the toes, slowly lower down and repeat this three or four times.

7. Shoulders and arms exercise:

Exercise your hands by tensing and relaxing the hand muscles. Make fists, spread fingers and then bend them. For your arms and shoulders punch into the air in a manner that you alternate the arms.

8. Tricep dip:

Sit at the edge of your chair and place hands on either side of the body. With feet planted on the floor a step or two away from the chair, straighten the arms to lift the body up. Bend arms towards a 90-degree angle and hold. Re-straighten while keeping body raised above the chair.

9. Water bottle curl:

This is another exercise that can be done while sitting or standing. Take a water bottle in one hand. Start at the thigh, bend your elbow and curl your arm up towards your chest. Pause and lower the bottle down.

10. Back twist:

Sit up straight in a chair, place right hand on the chair’s back. Slowly twist to the right and hold. You can then alternate sides.

11. Neck rotations:

Start by dropping the chin and slowly rolling the neck clockwise and do the same in the anticlockwise direction.

12. Shoulder blade pinch:

Roll shoulders back until your two blades pinch together and hold for about 10 seconds.

13. Shoulder shrug:

Raise both shoulders up toward the ears, hold for about 10 seconds and relax.

14. Core:

Tighten abdominal muscles by taking deep breaths and tightening the ab muscles when walking. You can also use a chair with wheels by pushing yourself away from the desk and grasping its edges. Engage your core, raise feet slightly off the ground and pull until chair the rolls forward and your chest touches the desk. Rollback by pushing away with your feet raised.


Infographic By:https://www.northwestpharmacy.com/


  1. http://www.duluthmn.gov/
  2. https://www.safework.nsw.gov.au/

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