5 Quick Desk Exercises For Ergonomic Stretching

Having a busy work schedule? We are curating five quick stretches to stay active along the day.

By Namami
06 Dec 2022

Do you get Monday blues getting back to work after the weekend? Meeting deadlines, having long laptop sessions, and endless schedules can have you glued to your chair at work throughout the day. This is where stretching plays a key role.

Musculoskeletal diseases can be caused or worsened by repeated movements, poor posture, and staying in the same position for long. We have curated a list of quick and easy desk exercises for you that will keep lethargy away while you’re at work.


Related story: 5 Easy Exercises You Can Do At Your Desk


1. Latissimus Stretch

This stretching exercise improves flexibility, decreases discomfort, and increases range of motion. The Latissimus Dorsi stretch will make you feel better in general, allowing you to move with strength and ease.

Target Areas – Arms and Triceps Muscles

  • Sit on a chair. Raise the right arm above your head. Bend your right elbow to place it behind your head
  • With your left hand, grab your right elbow and pull the right elbow down towards the chair
  • Stretch towards the backside of the armpit
  • Hold the position for 45-60 seconds and repeat on the opposite side
  • Do this for 3 reps


Related story: 6 Exercises You Can Do At Your Desk To Ease Shoulder Pain


2. Upward Salute

Urdhva Hastasana extends the sides of the body, backbone, shoulders, armpits, and belly. It strengthens the thighs, improves digestion, and alleviates anxiety and weariness. It also aids in the desk stretches creating space in the chest and lungs, which is beneficial in the treatment of asthma and congestion.

Target Areas – Spinalis Muscles, Shoulders, Armpits and Belly.

  • Begin in Mountain Pose (Tadasana) with your heels slightly apart and your weight balanced evenly on both feet.
  • Lift both arms up toward the ceiling.
  • Engage your core and tuck in your tailbone slightly, keeping your spine in alignment.
  • If it’s comfortable for you, bend backward slightly.


Related story: 3 Stretches For People Who Have Desk Job


3. Triceps Dips

Triceps dips help you to expand the motion for the entire body. This has been shown to be quite helpful in increasing the strength of the triceps, shoulders, and arms.

Target Areas – Upper-body Arm Muscles.

  • Stand in front of a chair
  • Put your palms flat on the chair, with your fingers facing away from you. Keep your heels on the ground with your legs straight out in front of you
  • Lower yourself until your upper arms are almost parallel to the ground
  • Return to the starting position and repeat for at least 10 times


Related story: 6 Moves To Ease Back Pain


4. Scapula Pulses

Scapula pulses are vital for your efficient arm movement and joint stability. The motion of the scapula is coordinated with motion of your arm, and is called the scapulohumeral rhythm. Doing this stretching brings strength in your joints and arms for better grip.

Target Areas – Joints, Cartilage and Arms.

  • Sit straight on a chair
  • Clasp hands together above the head with palms facing outward
  • Push your arms up, stretching upward
  • Hold the pose for 10 to 30 seconds


Related story: 15-Minutes Mobility Routine To Relax Stiff Muscles


5. L-Shaped Leg Extensions

The L-shaped leg extension helps in strengthening the leg muscles. Leg extension is an easy exercise in strengthening the patellar ligament for the knee. L-Shaped leg extension focuses on strengthening the quad alone and, therefore, strengthens key attachments for the knee joint at the same time.

Target Areas – Legs and Knees.

  • Sit straight in your chair with your arms on your lap
  • Extend your right leg in front of you and bring it back
  • Repeat 10 to 15 times, alternating between both legs


Related story: The World's Greatest Stretch: Why Everyone Should Do It Everyday


Some important points to consider:

  • Schedule your workouts: You can repeat each exercise several times or do them throughout the day.
  • Start slow and then gradually build up: Start with five or six exercises and progressively add more if you're a beginner.


In conclusion, given how hectic work schedules can be, keeping a check on your physical health can be challenging. But, setting some time aside for these quick and easy stretching exercises can help you go a long way.


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Nilesh 11 Jan 2023

Simple pictures depicting the posture would have enhanced the readability of the article. It is difficult to picturize the different poses mentioned in the article.

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