Strengthening Desk Exercises
Strengthening Desk Exercises will strengthen the muscle groups that are commonly neglected by “Desk potatoes”. Begin with 10 repetitions per exercise, and then, gradually increase the number of repetitions on a weekly basis.

Neck push
This is an isometric exercise that will strengthen your neck muscles and prevent tension in that area. Grasp your chin with the palms of both your hands. Bend your head forward as far as possible. Try to push your head back with your hands, while resisting it with your neck muscles. Very slowly, against the tension, push your head backwards all the way. Resume the original position. Repeat.

Isometric arm push
With your elbows bent, push your palms together as hard as possible. Hold this position of maximum tension for 10 seconds, then relax. Repeat.

Step-ups
Step up with your right leg to full extension on a chair. Step back down, repeat with your left leg. Alternate legs, stepping up and down with increasing speed. Try to do this non–stop for a minute. Gradually, try to increase the amount of time you do this exercise in.

Ball squeeze
Keep a small, fist–sized rubber ball in your desk. As often as possible, place the ball in the palm of your hand and squeeze it as hard as possible. Maintaining the maximum tension, hold the ball for 10 seconds. Relax, then repeat.

Seat dips
With your back facing a sturdy chair, support your body with your arms straight. Bend your elbows, lowering your body down. Slowly raise yourself up. Repeat 10 times.