Desk Workout for Computer Workers

A desk workout is a short, structured movement break: loosen what is stiff, switch on what has gone quiet, then stand up and move. Done a few times a day it does more than one long session at the weekend.

Best desk exercises

1. 

   1. Chin tuck

   Slide your chin straight back (make a soft double chin). Keep eyes level, don’t tip the nose down.

   Feel it: the back of your neck lengthening

   Common mistake: Tipping the head up or down instead of sliding straight back.

2. 

   2. Seated scap squeeze

   Sitting tall, draw your shoulder blades together and slightly down. Hold briefly, then release. Don’t shrug up toward your ears.

   Feel it: the muscles between your shoulder blades switching on

   Common mistake: Shrugging shoulders up toward the ears.

3. 

   3. Wrist flexor stretch

   Arm forward, elbow soft, palm facing up. Use the other hand to gently ease the fingers toward the floor until you feel a stretch in the forearm.

   Feel it: the underside of your forearm

   Common mistake: Locking the elbow hard.

4. 

   4. Seated cat-cow

   Sitting, round your mid-back and tuck the chin slightly (cat), then lift the chest and look forward (cow). Move slow.

   Feel it: your spine moving one segment at a time

   Common mistake: Rushing or forcing end range.

5. 

   5. Seated march

   Sit tall and lift one knee, then the other, like a slow march in the chair.

   Feel it: your hips and legs waking up

   Common mistake: Leaning hard on the chair arms.

6. 

   6. Standing posture reset

   Stand with feet under the hips, soft knees. Stack ears over shoulders over hips. Grow tall through the crown of the head without locking the knees or flaring the ribs.

   Feel it: your whole front side lengthening

   Common mistake: Locking knees or puffing the chest.