Exercising at Your Desk

If you spend most of your time working behind a desk, try taking a couple of brief breaks during the day to recharge. The exercises below can all be done while seated at a desk, yet provide for muscle stretching and stress relief. Select a few for each break, start with just a few repetitions, and then increase the number gradually.

• Breathe—Sit upright, relax your neck and shoulders, and breathe deeply through your nose. Feel your diaphragm expand as you visualize a relaxing scene.

• Hands and fingers—Make a fist and hold it tightly for two seconds. Then place your palms down and spread your fingers wide apart for five seconds.

• Wrist exercise—Extend your arms in front of you while flapping your hands and wrists up and down. Rotate your hands, alternating palms up and palms down.

• Neck stretch #1—Slowly turn your head to the left and hold for three seconds. Then turn to the right and repeat. Next, drop your chin gently to your chest before returning it to the upright position.

• Neck stretch #2—While seated, tilt your head to the right while looking straight ahead. Use your left hand to grab the bottom of your chair seat and lean a bit to the right. You will feel the stretch down the left side of your neck and shoulders. Press your chin to your chest to stretch the back of your neck. Repeat the exercise tilting your head to the left and grabbing your chair seat with your right hand.

• Shoulder exercise—Lift and roll your shoulders forward five times, then backward five times. Use a wide circular motion, trying not to move your head.

• Upper back and shoulders—Stretch your arms overhead, alternating right and left in a climbing motion.

• Mid back—Place your hands securely on a desk or sturdy table. If you have a chair with wheels, slowly push your chair back until your head is between your arms, and you are looking at the floor. Gradually pull yourself back in.

• Lower back—While seated on a sturdy chair, bend down between your knees toward the floor, keeping palms flat and reaching as far forward as you can. Hold briefly, then return to the upright position.

• Calf stretch—Take your shoes off and place your feet flat on the floor with your knees slightly apart. Bring your toes up towards the front of your legs while keeping your heels on the floor.

• Leg lifts—While seated, lift one leg off the seat, extending it out straight and holding for two seconds. Lower your foot, but stop short of the floor and hold for several seconds. Switch legs and continue alternating.