Exercising at your desk helps maintain your flexibility. It can also ease neck, shoulder and back pain and help prevent problems with carpal tunnel syndrome. Taking frequent short breaks throughout your work day to perform simple stretches and exercises can energize you and actually make you more efficient at your job.
Chair Twist
The YogaJournal.com website recommends the chair twist for stretching and relieving tension in all the muscles of the back. In this variation of a class yoga stretch, you begin by sitting toward the front of your chair, then swiveling your legs toward the right side so that you are sitting on the diagonal. Lift your right arm to the ceiling on an inhalation, and as you exhale, draw it down to grasp the back of the chair on your left side. Bring your left hand to your right knee. Inhale as you lengthen your spine, then exhale and twist to the right, keeping your shoulder blades down. Pressing your hand into the back of the chair deepens the stretch. Breath deeply and maintain the stretch for 10 to 15 breaths. You should be able to twist a little farther as your muscles relax. Return to the center and twist on the other side.
Forearm, Wrist and Hand Stretch
The MayoClinic.com website suggests performing forearms stretches to relieve the stiffness and soreness that can develop in the arms, wrists and hands when you work at a computer all day. Extend your right arm in front of you, palm down. Allow your hand to drop downwards and use your left hand to gently draw your palm toward you. Hold for 15 to 30 seconds and repeat on the other side. Next, perform the same stretch, but with the palm facing up. These stretch provides relief to the parts of the forearm and wrist that are often afflicted by carpal tunnel or repetitive stress injury. Finish the stretches with a wrist rotation to help increase blood flow -- extend both arms outward, keeping your hands in fists; rotate your fists first in one direction, then the other.
Magic Carpet Ride
This desk exercise, performed at a chair with armrests, provides a surprisingly vigorous workout for the arms and core. Sit in a cross-legged position, with the outsides of your feet resting on the seat of the chair. Firmly grasp the armrests, tighten your abdominal muscles and raise yourself a few inches above the seat, using the muscles of your arms and core for support. Hold for 10 to 20 seconds, rest for 30 seconds, then repeat a total of five times. Before performing this exercise, be sure the chair's armrests are sturdy and capable of holding your weight.
Lower Body Exercise
Just because you are seated does not mean you cannot exercise your lower body. Forbes.com suggests an exercise called "Wooden Leg," in which you extend one leg straight in front of you and hold for two seconds. Then raise your leg as high as you can and hold it for two seconds. Repeat this exercise on each leg 15 times.
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