5 Exercise Tips for People Who Work at a Desk

Spending long hours working at a desk often leads to various aches and discomforts in the body. Tension and fatigue, especially in the shoulders, neck, lower back, and spine, can negatively affect productivity. In this article, we will share 5 simple exercise suggestions that can help alleviate these issues through desk exercises. These movements, which you can easily perform both at the office and at home, will help your body relax and make your daily work routine healthier.

Shoulder and Neck Relaxation Exercises

Sitting for long periods at a desk can cause tension in the neck and shoulder muscles. This tension may lead to headaches and even muscle spasms. Shoulder and neck relaxation exercises help to release tightness in these areas and promote comfort.

• Turn your head slowly to the right and left to stretch your neck. Hold each position for 10-15 seconds.
• Raise your shoulders up and rotate them backward in circular motions. This movement helps to relax your shoulders.
• Tilt your head toward one shoulder and hold the position for 10-15 seconds. Then switch to the other side.

Lower Back and Back Stretching Exercises

Among desk exercises, stretches that target the lower back and back area can help relieve tension and prevent back pain and stiffness. These movements improve flexibility, promote better posture, and reduce discomfort caused by prolonged sitting.

• Lie on your back and bend your knees. Then lift your hips upward to get into a bridge position. This exercise strengthens the lower back and back muscles.
• While standing, raise your arms to shoulder level and twist your torso to the right and left. This movement stretches your back muscles.

These exercises are especially ideal for those looking for workout suggestions at the office.

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Leg Exercises You Can Do While Sitting

Sitting for long periods at a desk can slow down blood circulation in your legs. Among desk exercises, moving your legs can help prevent this issue:

• While seated, lift one leg straight up and hold it for 5-10 seconds. Then lower it and repeat the same movement with the other leg.
• While seated, rotate each leg outward alternately. This exercise stretches the leg muscles and increases blood circulation.

These exercises are especially suitable for those looking for simple workout suggestions to do at home.

Hand and Wrist Relaxation Exercises

Constant use of the keyboard and mouse while working at a desk can cause pain in your hands and wrists. Among desk exercises, hand and wrist relaxation movements help stretch the muscles in this area and relieve tension.

• Rotate your wrists clockwise and then counterclockwise to loosen the muscles.
• Open your palms wide and gently bend your fingertips backward. This movement helps relax the muscles in your hands.

These simple exercises are among the most effective and soothing movements you can do at your desk.

Exercises to Reduce Eye Fatigue

Working in front of a screen for long periods can cause eye fatigue and dryness. Exercises that relax the eye muscles can help reduce this tiredness.

• Move your eyes slowly to the right, left, up, and down to stretch the eye muscles.
• Close your eyes gently and keep them shut for 10-15 seconds to allow them to relax.

These exercises to reduce eye fatigue are especially useful among office exercise recommendations.

Daily Exercise Routine Recommendations

Creating a daily exercise routine while working at a desk helps keep your body healthier.

• Start your day with a short morning walk.
• Take 5-minute exercise breaks every hour.
• Do stretching exercises throughout the day to reduce muscle tension.