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Stretching Desk Exercises

Chair Exercises

Use Desk Exercises to Alleviate

Strengthening Desk Exercises

Tips & Steps for Exercise

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1. Full Body Stretch at The Wall & Stretching The Shoulders
Stretching Exercises Stand up facing the wall and reach your fingers up as far as you can. While you stretch up, also stretch down by placing your feet firmly on the floor. Firm up your legs, extend the side of the torso and bring your shoulder blades towards the wall. Breathe fully as you stretch, walking your fingers up the wall. Move a little away from the wall so that your torso is diagonal to your hips and press both palms onto the wall equally. Press into the ground with your feet, firm up your legs and release your tailbone away from the wall. Lift up your ribs and let your head drop slightly. You can also do this with the back of a chair. Place your hands on the chair and walk back until your torso is extended to be parallel with the floor. Firm up your legs, lift up your abdominal muscles and lift your ribs while releasing your spine.

2. Forearm And Wrist
Place your right palm to the wall, spreading your fingers equally. Extend your elbow and press your palm fully onto the wall. Wait a few breaths and then turn your head to the left, bringing the tip of your right shoulder blade in towards the front of your body. Hold and breathe.

3. Extended Full Body Stretch
Take your arms out to your sides with your palms facing down. Extend your fingers and stretch through your elbows. Rotate your shoulders back and bring your palms facing up on exhalation. On your next exhale bring your arms up overhead with your palms facing each other. Again, press your feet into the floor and firm up your legs, stretching your side torso. After a few breaths, interlock your fingers and press your palms up to the ceiling, stretching your fingers and keeping your palms open. Hold this stretch and then, on an exhale, curve to the side. Repeat on the other side.

This can also be done seated at your desk. If you are seated, make sure to press your thigh bones deeply into your chair even as you stretch up.

4. Sitting Posture
Practice sitting with an upright torso, the sides of your torso extending and your head resting comfortably on your neck. Bring your hands down to the seat of your chair and roll your shoulders back, bringing the shoulder blades into your back.

5. Opening Your Chest
Interlock your fingers behind your back with your palms facing your torso. Roll your shoulders back, but keep your ribs from poking forward. Stretch your elbows and arms on the exhale and hold it for a few breaths. On the exhale, bend your elbows and bring your wrists to the right side of your waist, gently pressing the right elbow towards the left. Release and do it the other side, then repeat yet again with your fingers interlocked with the opposite thumb on top.

6. Opening The Back
Hug your body, placing your right hand on your left shoulder and left hand on your right shoulder. Breathe into the area between your shoulder blades. On the exhale, bring your lower arms to a perpendicular position to the floor, with the palms facing each other. Stretch your fingers up, and on the next exhale, raise your elbows up to your shoulder height. Hold for a few breaths and then repeat on the other side.

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