Mumbai: Sitting for prolonged hours at a desk can take a toll on your body, leading to poor posture, stiffness, and discomfort. Over time, these issues can result in chronic pain and reduced mobility, affecting both your well-being and productivity. However, the good news is that small, intentional movements throughout the day can help alleviate tension, improve posture, and keep your body feeling refreshed.

Incorporating simple desk exercises into your routine doesn’t require much time or effort, but the benefits are significant. By adding a few posture-friendly stretches and movements to your workday, you can reduce strain, boost circulation, and enhance overall comfort.

Robin Chhabra, CEO and Founder, Dextrus Co-working suggests some easy and effective movements to keep your body engaged throughout the workday.

Desk exercises at work

Here are some quick and effective exercises to help you sit better and feel better while working.

1. Seated Spinal Twist – Relieve lower back tension

The seated spinal twist is an excellent stretch to release tension in the lower back and spine, improving flexibility and posture.

• Sit upright in your chair with both feet flat on the ground.
• Place your right hand on the back of your chair while gently twisting your torso to the right.
• Hold for 10-15 seconds, feeling the stretch along your spine.
• Return to the centre and repeat on the left side.

This exercise not only improves spinal mobility but also helps in alleviating stiffness caused by prolonged sitting.

2. Shoulder Rolls – Ease upper back and shoulder tension

Long hours at a desk can cause tension and tightness in the shoulders and upper back, leading to discomfort and poor posture. Shoulder rolls help release built-up stress in this region.

• Sit up straight and gently roll your shoulders forward in a circular motion for 10 repetitions.
• Reverse the motion and roll them backwards for another 10 reps.

Performing shoulder rolls periodically throughout the day can help reduce stiffness and encourage better posture.

3. Neck stretch – Reduce neck stiffness

Spending hours looking at a screen can strain the neck, leading to stiffness and discomfort. This simple neck stretch can provide instant relief.

• Sit comfortably and gently tilt your head toward your right shoulder, feeling the stretch along the left side of your neck.
• Hold the position for about 10 seconds.
• Return to the centre and repeat on the left side.

Incorporating this stretch multiple times a day can help prevent neck pain and promote better alignment.

4. Seated Leg Extensions – Improve circulation and core engagement

Prolonged sitting can lead to poor circulation and weakened lower body muscles. Seated leg extensions are a great way to engage your core and improve blood flow.

• While seated, straighten your right leg and hold it parallel to the floor for a few seconds.
• Slowly lower it back down and repeat with the left leg.
• Perform 10 repetitions on each leg.

This exercise not only strengthens the legs but also activates the core, helping maintain a strong posture.

5. Desk Push-Ups – Strengthen the upper body

Desk push-ups are a simple yet effective way to build upper body strength and promote better posture.

• Stand facing your desk and place your hands on the edge, shoulder-width apart.
• Step back slightly and lower your chest toward the desk while keeping your body in a straight line.
• Push back up to the starting position.
• Perform 10 repetitions.

This movement strengthens the arms, chest, and shoulders while encouraging an upright posture.

Taking a few minutes each day to incorporate these simple desk exercises can make a significant difference in your posture, mobility, and overall comfort.

Regular movement helps prevent stiffness, reduces muscle tension, and enhances focus, ultimately improving both well-being and productivity.

Whether you work from home or in an office, prioritising your health with small but effective habits can lead to long-term benefits.

Remember, good posture isn’t just about sitting up straight—it’s about consistent movement and mindful habits. By prioritising your physical health at work, you’ll not only feel better but also improve your focus, productivity, and long-term wellness. So, stretch, move, and make your workspace a healthier place to be!