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Chair Exercises for Desk Jockeys

It’s all too easy to fall into a routine of work - home - eat - sleep - repeat. And a common misconception we tell ourselves is that the ten- or fifteen-minute walk to the nearby convenience store will be enough to keep us in shape.


Unfortunately, this is not the case. It’s not just about the amount of time you’re spending at the office. In many cases, our inactivity as desk jockeys overlaps with an increased dependency on our devices and a lack of available spaces for exercise.


Approximately 31% of people who are 15 years and older around the world do not have enough physical activity. According to the World Health Organization, this is known to contribute to the death of approximately 3.2 million people every year


Simple Chair Exercises You Can Do Anytime

If you’ve ever struggled with feeling stiff, tense, or tired, then we have good news for you: there are chair exercises you can do anywhere, anytime! It can help counteract the negative effects of sitting hunched over the screen for too long, and it’s simple enough that anyone can pick up the habit.


Here's a guide to chair exercises for desk jockeys that you can easily incorporate into your workday:


Seated Leg Raises:

Goal: Strengthen thigh muscles and improve circulation.


  1. Sit up straight in your chair with your feet flat on the floor.

  2. Lift one leg off the ground, straightening it out in front of you.

  3. Hold for a few seconds, then lower your leg back down.

  4. Repeat on the other leg.


Aim for 10-15 repetitions on each leg.


Desk Chair Squats:

Goal: Engage your leg muscles and boost metabolism.


  1. Stand up in front of your chair with your feet hip-width apart.

  2. Lower your body down into a squat position, as if you were about to sit back in the chair.

  3. Pause for a moment, then return to standing.


Repeat for 10-15 repetitions to engage your leg muscles and boost metabolism.


Chair Yoga Stretches:

Goal: Release tension in the spine and shoulders. 


  1. Sit towards the front of your chair with your feet flat on the floor.

  2. Inhale as you reach your arms overhead, stretching towards the ceiling.

  3. Exhale as you twist your torso to the right, placing your left hand on the outside of your right knee and your right hand on the back of the chair.

  4. Hold for a few breaths, then switch sides.


Repeat for 2-3 rounds to release tension in the spine and shoulders.


Shoulder Rolls:

Goal: Release tension in the shoulders and improve posture.


  1. Sit tall with your shoulders relaxed and your arms by your sides.

  2. Roll your shoulders forward in a circular motion, lifting them up towards your ears, then back and down.


Repeat for 10-15 repetitions, then reverse the direction of the shoulder rolls.


Desk Chair Twists:

Goal: Improve spinal mobility and relieve lower back tension.


  1. Sit upright in your chair with your feet flat on the floor.

  2. Place your hands on the armrests or the back of the chair for support.

  3. Inhale as you lengthen your spine, then exhale as you twist your torso to the right, looking over your right shoulder.

  4. Hold for a few breaths, then return to center and repeat on the left side.


Incorporate these chair exercises into your daily routine to stay active, energized, and limber, even during long hours at your desk. As you take the time to stretch and move throughout the day, listen to your body's needs. You’re off to a good start!


Interested in getting a little extra push? Schedule a consultation with one of our specialists.

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