Deskercise: 10 Daily Movements & Stretches for Desk Workers

We have previously talked about the health impacts of working at a desk, whether it is a traditional office job or a result of the recent shift to working from home. The flexibility is undeniable, but it can also cause long-term harm if you are not consciously looking after your body. Correcting bad posture is a great place to start, though you should also try to keep active with simple movements and stretches throughout the day.

You do not even have to break a sweat or lose time in your day to start enjoying the benefits, which can include reduced pain and stiffness, increased mobility and a boost in general wellbeing. Just remember to continue breathing normally, ease into each stretch and do not push further than you are able.

If you do experience pain or suffer from any injuries or health conditions, check with your doctor to make sure you avoid any harmful movements.

1. Tricep stretch

1. Lift one arm straight up, bend at the elbow and reach your hand towards your back.
2. Use your other hand to gently pull the raised elbow towards your head.
3. Hold for up to 30 seconds and repeat on the other side.

2. Shoulder extension

1. Clasp your hands together with palms facing outwards.
2. Raise your straight arms up over your head and extend palms towards the ceiling.
3. Hold for up to 30 seconds.

3. Chest & shoulder stretch

1. Clasp your hands together behind your lower back.
2. Gently push arms down and away from your body, stick chest out and keep chin level

4. Overhead reach

1. Lift your right arm straight up.
2. Slowly lean your upper body to the left side.
3. Hold for up to 30 seconds and repeat with your left arm (leaning to the right).

5. Neck movements

1. Slowly nod your head up and down 10 times, as far as is comfortable.
2. Slowly rotate your head left to right 10 times, like you are saying no in slow motion.
3. Slowly tilt and rotate your head towards each armpit 10 times, returning to a neutral forward-facing position between each rotation.

6. Forward stretch

1. Clasp hands together and hold your arms out in front of you.
2. Lower your head in between your arms, looking down while arching your back outwards.
3. Hold for up to 30 seconds.

7. Back rotation

1. Cross your arms over your chest and grab each shoulder.
2. Slowly rotate your upper body from left to right 10 times, keeping everything below the waist facing forward.

8. Hip stretch

1. Spread your legs while seated, keeping feet pointed outwards and roughly below the knees.
2. Gently lean forward with a straight back, pushing your elbows out against the inside of your knees.
3. Hold for up to 30 seconds.

9. Wrist & forearm stretch

1. Stick one arm straight out in front of you.
2. Point your hand down so your fingers are pointing at the ground.
3. Use your other hand to gently pull your fingers towards your body.
4. Hold for up to 30 seconds and repeat with the other arm.

Knee pull

1. Lift one knee up to your chest while seated.
2. Use your arms to pull your knee towards your chest.
3. Hold for up to 30 seconds and repeat with the other arm.

Other quick tips

• Stand up and give yourself a quick, gentle shake every half an hour.
• Do not eat lunch at your desk.
• Try a standing desk so you can regularly change position.
• Gently rotate joints like your wrists, ankles and shoulders every once in a while.