Stretches & Exercises at your desk

Whether at work, school or college, some of us sit for long periods of time without getting up and moving. So, this week we compiled a few different stretches and exercises we can do at our desk.


Stretches at your desk

Look around

Turn your head to the right and look over your shoulder. Hold for a few seconds then repeat on the other side.


Chest opener

Press your palms together behind your back, sit up tall and stretch backwards. Hold for a few seconds and repeat a few times.


Reach and bend

Lift your left arm up and reach for the ceiling. Then slightly bend to the right with your arm reaching over your head. Hold for a few seconds then repeat with your other arm.


Neck Stretch

Drop your right ear towards your right shoulder and hold it for a few seconds. Then drop your left ear towards your left shoulder. Repeat a few times.


Neck Roll

Rest your chin on your chest and gently roll your head from the left to the right.


Knee Hugger

Pull your left knee as close to your chest as you can and hold it for a few seconds, then release and repeat with your right knee.



Raise your shoulders towards your ears and hold for a few seconds then release. Repeat a few times to get a good stretch.


Knee Press

Rest your right ankle on your left knee and push down on your right knee. Push a few times to stretch your glutes then repeat with your left leg.


Reach for the stars

Interlace your fingers and reach towards the ceiling, as high as you can. Make sure to keep your palms facing up towards the ceiling for a good stretch.


Desk exercises


Stand up and bend your knees, lowering your bottom towards the floor. Make sure that your knees do not move further forward than your toes.


Wall Sit

Stand with your back against the wall, then lower yourself into a seated position and hold for 15 to 30 seconds.


Walk / Jog / Run in place

This one is as easy as it sounds. Stand up from your chair and walk, jog or run on one spot. Do this more a few minutes to feel refreshed and ready to focus on your next piece of work.



Aim for 10 reps, three times. If you don’t like the idea of getting on the floor on your office, try push-ups against the wall or your desk.


Jump Rope

Hop on both feet at the same time or alternate. You can, if you wish, add the arm movements you would usually do when rope jumping.



Step forward with your right foot then lower your left knee towards the floor. Make sure to not bend your right knee any further forward than your toes. Slowly lift your knee back up and move the left foot forward. Now lower your right knee towards the floor. Repeat multiple times on each side. You can do this exercise stationary at your desk or you can do lunges to walk between your desk and printer.


What are your go-to stretches and exercises at work, school or college? Please share your ideas with us by using #fit150 on Facebook, Instagram and Twitter.