12 Exercises to Do While Sitting at a Desk

Sitting in a desk chair the whole day has its downsides. As the Mayo Clinic puts it in its office ergonomics guide, "sitting in the same position for hours at a time isn't good for your body."

You don't need a gym, a change of clothes or an audience. Below are 12 moves you can do without leaving your chair, each with simple steps, how many to do and when to stop. Then we string them into a 5-minute routine you can repeat through the day. They won't replace a proper workout, but they're an easy way to break up a long stretch of sitting.

Exercises to Do While Sitting at a Desk

The 12 moves are grouped by body area, so you can pick what feels stiff right now or work through the lot. Run through the quick checks below first.

Before You Start

A few quick checks make every move below safer.

• Use a steady chair. For the leg and core moves, sit on a chair without wheels, or lock the wheels if yours has them. A chair that rolls or spins can slide out from under you when you lift a leg or twist.
• Set your height. Adjust the chair so your feet rest flat on the floor, or use a footrest so your thighs sit parallel to the floor (Mayo Clinic guidance).
• Know the terms. A rep (short for repetition) is one complete movement. A hold is how long you stay still in a stretch.
• Know when to stop. Move slowly and stop if anything hurts, tingles or feels sharp. A stretch should feel like gentle tension, never pain.
• Check in with your doctor first if you haven't exercised for a while, or if you have a medical condition or concern. The NHS physical activity guidelines give the same advice.

A note on scope. These are light moves for breaking up long periods of sitting, which the NHS recommends. On their own, they won't add up to the 150 minutes of moderate activity a week the NHS advises for adults.

Upper Body Exercises

These target your neck, shoulders, arms and chest, the areas that tend to stiffen when you've been hunched over a keyboard.

1. Neck Stretches

A gentle stretch for the sides and back of your neck.

1. Sit tall with your shoulders relaxed and down.
2. Slowly tilt your head to bring your right ear toward your right shoulder. Keep your shoulder still; don't lift it to meet your ear.
3. Hold, then return to centre and repeat on the left.
4. Finish by dropping your chin gently toward your chest and holding.

Dose: hold each position for 15 to 30 seconds, once or twice per side. Stop if: you feel pain, tingling or numbness. Skip tipping your head backward and full neck circles; small, controlled tilts are enough.

2. Shoulder Shrugs

A simple shrug, done slowly and on purpose.

1. Sit tall with your arms hanging loosely by your sides.
2. Lift both shoulders straight up toward your ears.
3. Hold for 2 seconds at the top.
4. Lower them slowly back down. Don't let them drop.

Dose: 10 reps. Stop if: you feel pinching in your neck or shoulders. Make the movement smaller.

3. Seated Arm Raises

Works the shoulders without any equipment.

1. Sit on the front half of your chair with your feet flat and hip-width apart.
2. Relax your shoulders and let your arms hang straight by your sides.
3. Raise both arms straight up overhead, palms facing in, without arching your lower back.
4. Lower them slowly back to your sides.

Dose: 10 reps. To make it easier, do one arm at a time. To make it harder, hold a full water bottle in each hand, something much lighter than you'd lift at the gym. Stop if: you can't raise your arms without pain in the shoulder. Lift only as high as feels comfortable.

4. Chest Stretch

Opens up the front of your chest and shoulders after a long stint leaning toward the screen.

1. Sit on the front half of your chair with your back straight.
2. Reach both hands behind you and link your fingers, arms straight.
3. Gently lift your hands an inch or two (2 to 5 cm) until you feel a stretch across your chest.
4. Keep breathing and hold, then release slowly.

Dose: hold for 10 to 30 seconds, 2 or 3 times. Stop if: it hurts. Skip this one if you have shoulder problems.

Lower Body Exercises

These work your thighs, hips, calves and ankles. Lock your wheels or use a fixed chair before you start.

5. Seated Leg Extensions

Works the muscles at the front of your thigh. Quiet enough to do mid-meeting.

1. Sit tall on the front half of your chair, knees bent and feet flat. Hold the sides of the seat if it helps.
2. Slowly straighten your right leg out in front of you until it's roughly parallel to the floor, foot flexed so your toes point to the ceiling.
3. Pause for 2 seconds. Keep the knee soft rather than locked.
4. Lower the foot back to the floor with control.

Dose: 10 reps on each leg. Stop if: you feel pain in the knee. Straighten the leg only partway, or skip it.

6. Seated Marching

Like walking up stairs, without the stairs.

1. Sit tall with your back straight and feet flat. Hold the sides of the seat for balance.
2. Lift your right knee a few inches, then lower the foot back down.
3. Lift your left knee, then lower it.
4. Keep alternating at a steady pace.

Dose: 20 lifts in total (10 each side), or about 30 seconds. Stop if: your lower back starts to complain. Lift your knees lower.

7. Ankle Pumps

The smallest move on the list. Nobody will notice you doing it.

1. Sit comfortably with your feet flat on the floor.
2. Lift your right foot slightly off the floor.
3. Point your toes away from you, then pull them back toward your shin.
4. Repeat, then switch to the left foot.

Dose: 15 to 20 points and flexes on each foot. Stop if: you feel cramping. Relax the foot and try a slower pace.

8. Seated Knee-to-Chest

A gentle stretch for the hips and lower back. Not one for a rolling or swivel chair.

1. Sit on the front half of a steady chair, both feet flat on the floor.
2. Hold the edge of the seat with one hand for support.
3. Lift your right knee and bring it toward your chest, using your other hand to guide it if you like. Keep your back tall.
4. Hold for a few seconds, then lower the foot to the floor and switch legs.

Dose: 10 reps on each side. Stop if: your lower back hurts or you feel unsteady in the chair.

Core Exercises

These two work the muscles around your stomach, sides and lower back, all from a seated position.

9. Seated Oblique Twist

Works the muscles along your sides with a slow, controlled rotation.

1. Sit tall on the front half of a chair that doesn't swivel, or with the wheels locked. Keep your feet flat and hip-width apart.
2. Cross your arms over your chest.
3. Gently turn your upper body to the right, keeping your hips facing forward.
4. Return to centre, then turn to the left.

Dose: 10 slow twists each side. Stop if: you feel pain in your back. Turn only as far as feels easy, and don't pull on the chair back to twist further.

10. Torso Stretch

The stretch most people do without thinking at the end of a long task: an overhead reach, then a lean to each side.

1. Sit tall and link your fingers.
2. Push your hands up toward the ceiling, palms facing up, and breathe in as you reach.
3. Keeping your arms up, lean gently to the right, hold, then come back to centre and lean to the left.
4. Breathe out, release your fingers and let your arms float back down by your sides.

Dose: 5 to 10 slow reps, or hold each side lean for about 15 seconds. Stop if: you feel pain in your shoulders or side. Make the lean smaller.

Posture and Flexibility Exercises

When you spend most of the day seated, slouching creeps in because it feels easier than sitting tall. These two moves work your back through its full range. For the bigger picture, see our guide to the best sitting position for your lower back.

11. Seated Cat-Cow Stretch

A seated version of the classic yoga move.

1. Sit tall on the front half of your chair, feet flat, hands resting on your knees.
2. Breathe in as you arch your back and lift your chest, looking slightly up.
3. Breathe out as you round your back, tuck your chin and draw your belly in.
4. Move slowly between the two positions.

Dose: 5 to 8 slow cycles. Stop if: either position causes pain. Keep the movement small.

12. Seated Forward Bend

Stretches your back and the backs of your legs. The goal is a mild pull, not touching your toes.

1. Sit on the front half of your chair with your feet flat and shoulder-width apart.
2. Keeping your back flat, hinge forward from your hips.
3. Let your hands slide down your shins toward your feet or the floor.
4. Hold at the point where you feel a gentle stretch, then roll back up slowly.

Dose: hold for 15 to 30 seconds, 2 or 3 times. Stop if: you feel pain in your back or get dizzy when you sit up. Skip it if bending forward hurts.

Incorporating Exercises Into Your Workday

Knowing the moves won't help much if a busy day swallows them. Here the list becomes a short routine, an hourly break and a few ways to make the habit stick.

Creating an Exercise Routine

Start with the moves you like doing. You're more likely to keep up a routine you enjoy than one you dread, and you can swap in the others once the habit is set.

5-Minute Seated Desk Routine

Five minutes doesn't sound like much, but it's an easy habit to start with. Set a timer and run through this list from top to bottom:

• 30 seconds: Neck Stretches (15 seconds each side)
• 30 seconds: Shoulder Shrugs
• 1 minute: Seated Marching
• 1 minute: Seated Leg Extensions (30 seconds each leg)
• 1 minute: Torso Stretch and Seated Oblique Twist (30 seconds each)
• 30 seconds: Seated Cat-Cow Stretch
• 30 seconds: Seated Forward Bend

That's five minutes on the dot. Once it feels routine, swap in the moves you skipped, such as the Chest Stretch or Ankle Pumps. Keep the pace slow and keep breathing.

Hourly Exercise Breaks

Little and often beats one long session. The UK's Health and Safety Executive advises people who work at screens to take short breaks often: 5 to 10 minutes every hour is better than 20 minutes every 2 hours. It also says breaks should let you get up and move around, or at least stretch and change posture.

The Mayo Clinic's advice points the same way: get up and walk around as often as you can through the workday.

So once the 5-minute routine feels easy, make it an hourly break. Pick moments that suit your work, such as between calls or after you send a report, so the break fits around your tasks instead of interrupting them.

Staying Consistent

Starting a routine is easy. Keeping it going is harder, and two things help: a clear goal and someone doing it with you.

Goal Setting

A simple goal works better than a vague intention:

• Pick a number. Aim for one break every hour you're at your desk, then decide how many you'll take today.
• Tie it to a cue. Do the routine after every call, or when a calendar reminder pops up on the hour.
• Mix in standing up. When you can, use the break to stand up and walk to the kitchen or the window, then do the seated moves when you sit back down.

Keep the goal about the habit, not an end point. Breaking up long spells of sitting is worth doing every working day, not just until you hit a target.

Accountability

A coworker doing the same routine makes it harder to skip. Agree on a time, set the same hourly reminder, or keep a simple tally of breaks taken and compare at the end of the week.

Ergonomics and Office Accessories for a Healthier Workspace

Exercise breaks work best alongside a desk setup that fits you. Mayo Clinic notes that you may be able to avoid some of the problems associated with seated work, such as neck and back pain and sore wrists and shoulders, by using proper office ergonomics. A good setup makes moving and changing position easier.

Ergonomic Office Chair

The chair is where you spend most of the day, so set it up before anything else.

• Seat height. Adjust the seat so your feet rest flat on the floor. If your feet don't reach once the chair is at the right height for your desk, use a footrest so your thighs stay parallel to the floor, such as the Desky Classic Foot Rest.
• Backrest. Set the backrest to follow the curve of your lower back so you can sit back without slouching.
• Give it time. You may not find the right settings on the first try. Sit, work for a while and adjust again until nothing feels like it's pulling you forward.

{{ spec_adj_high_back_mesh }}

Standing Desks

Mayo Clinic notes that shifting your position, standing up and moving will ease strain on your body. A sit-stand desk makes that easier, because you can raise the desk and keep working instead of waiting for a break. Browse our standing desks or take a look at the Desky Dual Laminate Sit Stand Desk.

{{ spec_dual_softwood_desk }}

If you're new to standing, start slow: stand for a few minutes at a time and build up gradually. Set the desk so your monitor sits at about eye level while your keyboard is still comfortable to type on. For more on easing in, read our guide to standing desks and knee comfort.

Standing on a hard floor gets tiring for your feet. An anti-fatigue mat gives you a softer surface for standing spells, and comfortable footwear helps too.

{{ spec_anti_fatigue_mat }}

Desk Accessories for Exercise

You don't need equipment for any of the 12 moves above. A few small extras can add variety, as long as you keep them light and stop if anything hurts.

Balance Ball Chair

Some people swap their chair for a balance ball for short spells. A ball doesn't adjust like an office chair, so treat it as an occasional change rather than your everyday seat, and don't use it for the leg or core moves.

Resistance Bands

A light resistance band takes up almost no space and fits in a desk drawer. Sitting tall, hold the band in both hands at chest height and slowly pull your hands apart, then let them come back together with control. Start with the lightest band you have, and stop if your shoulders or wrists complain.

Stress Balls

A stress ball gives your hands something to do while you read or wait on a call. They come in different firmness levels, so start with a soft one and squeeze gently. It fits in a drawer when you don't need it.

Frequently Asked Questions

How Can I Stay Active While Working at a Desk Job?

Break up long periods of sitting with some activity, which is what the NHS advises. In practice that means short breaks often: run the 5-minute routine above each hour, stand up and walk around as often as you can, and take the stairs instead of the elevator when you have the choice. While you're seated, Mayo Clinic suggests stretching your hands, fingers and arms from time to time. For more ideas, see our guide to moving more at your desk.

What Exercises Are Suitable for Office Spaces?

The quietest ones are seated moves that need nothing but your chair, such as:

• Ankle pumps
• Seated arm raises
• Seated marching
• Shoulder shrugs
• Seated leg extensions

All 12 moves in this guide are done from your seat, so none of them need extra space or a change of clothes.

How Can I Maintain Good Posture While Sitting at a Desk?

Start with your chair. Set the height so your feet rest flat on the floor, or use a footrest so your thighs are parallel to the floor (Mayo Clinic guidance). Sit back so the backrest supports your lower back, relax your shoulders and try not to cross your legs. Then change position regularly: even good posture gets uncomfortable if you hold it for hours.

Are There Any Health Risks Associated With Sitting All Day at Work?

Mayo Clinic's view is that sitting in the same position for hours isn't good for your body. The NHS advises adults to reduce time spent sitting and break up long periods of not moving with some activity. The routine and hourly breaks above are an easy way to do that.

How Often Should I Do Desk Exercises?

Aim for a short break every hour you're at your desk. UK Health and Safety Executive guidance for screen users says 5 to 10 minutes every hour is better than 20 minutes every 2 hours. The 5-minute routine above fits that window.

Can a Sit Stand Desk Help Relieve Neck and Back Pain?

A sit-stand desk can't promise to relieve pain. What it does is make it easier to change position through the day, and Mayo Clinic notes that shifting your position, standing up and moving will ease strain on your body. Standing still isn't the same as moving, so keep taking short breaks to stretch and walk around.

Do Chair Exercises Really Work?

They do one job well: they break up long stretches of sitting, which the NHS and Mayo Clinic both recommend. They're light, though, so they don't on their own count as the 150 minutes of moderate activity a week the NHS advises for adults. Use them alongside walking and other activity, not instead of it.

Can I Do These Exercises in a Swivel Chair?

The upper body and posture moves are fine in most office chairs. For the leg and core moves (leg extensions, marching, knee-to-chest and the oblique twist), lock the wheels or use a chair without wheels, so it can't roll or spin while you move.

Conclusion

You now have 12 moves you can do without leaving your seat, each with a dose and a clear point to stop, plus a 5-minute routine that fits the short, frequent breaks HSE recommends. Pair them with a chair set up to fit you and regular chances to stand and walk, and long days at the desk get a lot less static.

Next time the hour ticks over, set a timer for five minutes and start with the neck stretch.