This amazing article was written by Sasha Brown, health writer, and owner of VoxNature and You can check out her website here or follow her on Facebook.

Stuck at a Desk All Day Long? These Movements Help Prevent Clotting and Back and Neck Pain

One of the hardest things to do for the average modern worker is to maintain the balance between a healthy lifestyle and the demands of their jobs. Among the many issues facing workers are stress, neck and other joint pain from sitting too long and eye strain.

Sitting for extended periods can also lead to circulatory problems and excess weight gain. But how and where can we find the time to work out in our busy schedules?

10 Simple and Discreet Desk Exercises

desk exercises

Here are 10 simple, discreet exercises that you can do at work to improve your health.

1. Seated Leg Raises 

Desk exercises like this one are great because you can do this great leg exercise while continuing to work.

  1. All you have to do is point your toes and extend your legs straight out.
  2. If this is too difficult, you can do one at a time, for a total of 10 seconds per raised leg or 20 for both.

2. Bicep Curls

Working your arms is great because you can shift between them and keep working.

  1. Hold a full water bottle with your palm facing upward.
  2. Lower the bottle to your thigh, bend your elbow and curl your arm toward your chest.
  3. Do 15 reps for each arm. Be careful not to lock your elbows completely.

3. Heel Raises

Your lower legs can be sore and painful after sitting for a long time. You can do this one sitting or standing.

  1. Raise your heels until you are on the balls of your feet, being careful not to curl your toes.
  2. Complete one full set with both feet at 30 reps, then alternate 15 reps for each foot.

4. Wrist Stretching

We use our hands every day, and this can wear out the muscles in our hands.

  1. Extend your arms with your palms facing away from you.
  2. Use one hand to pull your fingers back gently, then release and lower your hand.
  3. Pull your fingers toward your body. Repeat with the other hand with 2-3 complete sets.

5. Neck Rolls


This is an easy exercise that doesn’t even require much moving. To avoid or relieve persistent neck strain, do this simple routine.

  1. Sit up straight and lean your head forward.
  2. Slowly rotate your head clockwise for about 15 seconds before pausing and going the other way.

6. Stretch Your Lower Back

Stretching throughout the day will help keep you more relaxed and help lessen soreness. There are two exercises you can try for lower back relief.

  1. Firstly, you can stand and try to touch your toes for 10-30 seconds. Remember to go slowly.
  2. The second is to stay seated, spread your legs to about shoulder width and lower your head.
  3. For a deeper stretch, interlock your fingers and push your arms up.

7. Tap Your Toes

Tapping your toes is a fantastic desk exercise because it will stimulate blood flow and your coworkers won’t even notice. While not as aerobic as actual running, it still has its benefits. Tap your toes in alternating patterns for 30 seconds each.

8. Desk Pushups

This might seem a little far-fetched but it’s really easy to do.

  1. Lean over your desk at an angle, keeping your feet flat on the floor.
  2. Place your palms on the desk’s surface and slowly lower your body down.
  3. Lean down until your chest touches the desk and repeat as many as reps as you can. This will work your back and arms.

9. The Wall Sit

Desk exercises are nice but sometimes you need to get away from your workspace. Often a dreaded routine at the gym, the wall sit is great because you don’t need any equipment. This exercise targets your back and core strength.

  1. Place your back completely on a sturdy wall, then bend at your knees like you’re sitting in an invisible chair.
  2. Make sure that your thighs are parallel to the floor and hold this for 60 seconds.

10. Seated Crunches

Crunches target your core strength and abs and you can do them while still sitting at your desk.

  1. Move to the edge of your seat and place your arms firmly on the armrests.
  2. Keep your back straight and bring your knees toward you slowly.
  3. Bring them as close to your chest as you can, holding for a few seconds before releasing.
  4. Repeat this as much as you’d like, with a minimum of ten.


You don’t always need to be at your desk to do desk exercises and you can do them without worrying about looking weird.

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Sasha Brown

Sasha Brown

Content Manager at Vox Nature
Sasha is a freelance writer who specializes in health, wellness, business, lifestyle, technology, and travel. She's the owner and content manager of and She also writes regularly for numerous other publications, including Lifehack, Natural News, Blogher, and Elite daily.

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Sasha Brown