Going to the gym regularly is hard enough, and if you add a 9-5 job in the mix, it becomes nearly impossible. Holding desk jobs that involve little to no movement of the body can severely affect your physical health over the long run.

Exercise releases endorphins and keeps our muscles active and healthy – so yes, you need that movement. Thankfully, there are many exercises you can carry from right where you are – your office desk. Be it your arm, legs, shoulders, or back – this list covers all the body parts most affected by long desk jobs. So, here are the six exercises!


Praying Position

This one is great for people who have a lot of typing to do. Keyboards can easily tire your fingers out, and the cramps that follow often last for hours. To avoid all of that, you simply have to follow this exercise. Firstly, sit with your back straight. Your feet should be flat. Bring your palms in front of your chest as if in prayer. Push your hands as much as possible for ten to twenty seconds. You can release and repeat this several times throughout the day.

Stretch your neck

Staring at the computer screen for hours on end from awkward angles cannot be good for your neck in any way. It can cause neck pain, cramps, and more. Stretching your neck in regular intervals can relieve you of that strain from time to time. Grab the chair from below with one hand and reach over your head with the other to grab the opposite ear. Now, tilt your head towards the arm over your head to stretch your neck (Vivian Eisenstadt).

Stretch your shoulders

Hunching in front of the computer means you should do something to relax your shoulders. Lift up your shoulders as if in a shrug. Do that in sets of fifteen whenever you do it. Another exercise is to roll back your shoulders until they almost touch. Hold that position for as long as you can, release, and then repeat.

Stretch your lower back

The long seating arrangements that come with desk jobs also have a very bad effect on your lower back. They end up causing a lot of pressure on the spinal discs and back muscles. Thus, stretching your lower back every once in a while is very helpful in removing that stress and keeping your back from getting damaged. Sit straight, focus on the abs, and increase steadily. Go from the lower back to the middle back and then your upper back. Another way to take care of your back is to maintain a good body posture throughout the day. Remind yourself to sit straight whenever you catch yourself slouching.

Heel raises

Sitting on your desk for long hours also impacts your heels. You may have noticed how your heels feel tight and hurt a lot after a, particularly inactive day. This is because blood is not circulating properly throughout your legs. To help your body improve that, you must first sit straight. Then, you have to raise your heels as high as possible with your toes on the ground. Heel raises help your calf muscles strengthen themselves. It is suggested to do this exercise in sets of twenty to thirty repeats. Start this exercise off slowly and do one leg first after the other.

Workout with your bottle

Use your water bottle as a makeshift dumbbell and get some exercise in on a Monday morning! All you have to do is pull your abs in first as you sit straight in your chair. Now, curl a bottle in your hand towards your shoulder. You have to repeat this fifteen times with both arms to see the benefits.

As we grow older, we truly understand the importance of regular body movement in our lives. Our body is where we live – and taking care of it is an utmost responsibility. But it often becomes a privilege too, for not all of us can step outside of our desks every two hours for an exercise break. That is why you should keep a reminder on your desk to do these throughout the day. By doing so, you can maintain healthy activities in your routine.