10 exercises to do at your desk

If you’re one of the ever growing population of home workers and office workers,  it’s important to do some regular exercises and stretches at your desk.  These simple exercises will help to stop muscle aches and pains when sitting in the same position for an extended period of time.  Hopefully by following these simple exercises at work, you’ll improve your flexibility and reduce the risk of injury. 

We’ve creamed off perhaps the best exercises from various source for you below.

Eye Exercises to reduce eye strain
Look around the office and pick objects to focus on that are near, a bit further away, and then as far away as you can see. To relax your eyes all that you need to do is close your eyes, and place the second finger of each hand horizontally resting across your eye very gently (not applying any pressure).

Back Massage
Sit upright at your desk.  Place a tennis ball between your back and the chair. Sway your back left and right to release the tension in the muscles.  Repeat with the tennis ball further up and further down the back as necessary.

Back Stretches
Lean forward slowly, and slowly move your head down in the direction of your knees, and your hands falling to your ankles. Hold this for ten seconds, and then return to starting position.

Neck Stretches
Sit tall. Keep face forward, try to touch your left shoulder with your left ear. Hold. return head upright. Repeat on the right. Do not tense or hunch shoulders.

Tone the Butt
Sit at the desk as normal, and squeeze your buttocks as tight as you can for ten seconds, then return to normal position. Repeat this about ten times a few times a day.

Wrist Exercises
Start with elbows tucked in, with the palms of your hands turned round to face your body directly. Rotate your hands from the wrist inwards, finishing with the fingers pointing at each other, stretched out. Then rotate again until downwards and so on, rotating around the whole circle. 

Wrist Pull
Put shoulders back and down. Flex your wrist. Make a fist. Rotate your wrist outwards. Keep your arm close to your body.

Finger Stretches
With palms face down, spread your fingers as wide as possible. Hold for a few seconds then relax your fingers.

Chair Twists
Sit sideways on your chair, with the chair back on your right. Make sure that your feet are flat on the floor and your knees are in line with your hips. Grasp the sides of the chair back, one hand at each end, and gently rotate your torso towards it, pushing the right hand away and pulling the left hand in towards you. Look over your right shoulder and hold the posture for 20-30 seconds, breathing freely. Repeat facing the other way.

Sitting Pull Twist
Follow this simple Sitting Pull Twist video.

Visit the following sites for further desk exercises.

The Guardian
Tell me how to Desk Exercises
University of London