Long hours at a desk can take a toll on your posture, leading to back pain, neck stiffness, and poor circulation. However, incorporating simple exercises at your workstation can help alleviate tension, improve posture, and boost overall well-being. Here are a few easy-to-do chair yoga and standing exercises to keep you active and pain-free throughout the workday.


Chair Yoga Poses for Desk Workers
Seated Spinal Twist
● Sit up tall in your chair, feet flat on the floor.
● Place your right hand on the left armrest or knee, and gently twist to the left.
● Hold for 5 breaths and repeat on the other side.

Neck Stretch
● Sit comfortably with your spine straight.
● Tilt your right ear toward your right shoulder, feeling a stretch along the left side of your neck.
● Hold for 5 breaths and switch sides.

Seated Forward Fold
● Keep your feet flat on the ground and slowly fold forward from your hips.
● Let your arms and head relax toward the floor.
● Hold for a few deep breaths and slowly rise back up

Wrist & Finger Stretch
● Extend your right arm forward, palm facing up.
● Use your left hand to gently pull back your fingers, stretching your wrist.
● Hold for 5 breaths and switch hands.


Standing Postures for Quick Breaks
Standing Backbend
● Stand up, place your hands on your lower back, and gently arch backward.
● Look up slightly and hold for 5 breaths.

Chair-Assisted Squats
● Stand in front of your chair and slowly lower yourself as if sitting.
● Just before touching the seat, rise back up. Repeat 10 times.

Calf Raises
● Stand tall, lift your heels, and rise onto your toes.
● Hold briefly, then lower down. Repeat 10 times.


Wall Shoulder Stretch
● Stand facing a wall, place both hands on it at shoulder height.
● Step back slightly and push your hips away from the wall to stretch the shoulders.


By taking just a few minutes each day for these simple exercises, you can prevent stiffness, improve posture, and enhance your energy levels at work. Small movements make a big difference, so, take a deep breath and stretch, to reset your body.


Article by Varsha Sutrave