Exercises To Do At Your Desk

Legs

In a seated position, with one foot flat on floor, extend other leg straight in front with toes pointed. Tense leg muscles and hold 10 seconds. Relax leg. Repeat with other leg.

Lower Back

Move chair back from desk. Be sure chair is stable. With feet flat on floor, bend forward slowly as far as you can, reaching for feet. Hold up 10 seconds. Push yourself back up with leg muscles.

Upper Back

Make sure your chair is stable. With feet flat on floor, clasp hands behind head and slowly arch back, bending head backward. Hold up to 5 seconds.

Neck

Turn your head slowly to the left and hold 5 seconds. Then repeat on right side. Drop chin, hold, then slowly tilt head back as far as possible. Repeat sequence 5 to 10 times.

Eyes

Palming: Cup your hands gently over your closed eyes. Hold for one minute.

Shoulders

Let your arms relax at your sides. Then raise your shoulders and rotate them up and back in a circular motion. Repeat up to 5 times. Then change directions.

Wrists

With your hands held in front of you, gently rotate your wrists so that the fingertips, describe circles in the air. Repeat 5 times in each direction.

Hands and Fingers

With hands held in front of you, first clench both fists and hold 5 seconds. Then spread fingers as far as you can and hold 5 seconds. Repeat 5 times.

Source: Office Safety (Ergonomics) - Bentley College.