7 Designer-Centric Exercises to do at Your Desk

numb1Finger Stretch

Try this stretch to help with pain relief and to improve the range of motion in your hands:

  • Place your hand palm-down on a table or other flat surface.
  • Gently straighten your fingers as flat as you can against the surface without forcing your joints.
  • Hold for 30 to 60 seconds and then release.
  • Repeat at least four times with each hand.



numb2Wrist Rotate and Flex

  • Rest your forearms on the arms of a chair so your wrists are supported by the ends of the chair’s arms and your fingers hang free.
  • Bend your wrists back, lifting your hands up toward you, and then lower your hands back down. Repeat the lifting and lowering 5 to 10 times.
  • Next, try some rotations. Keep your elbows in place, and rotate your forearms so your palms are facing upward. Hold for a moment, and then rotate again, turning your palms back over. Repeat 5 to 10 times.


numb3The pectoral stretch

Fingers together, hands behind your head, and give two good coughs

Before you begin, you must put all concerns of self consciousness out of your mind. This is about you, and improving your well being. It will be you that has the last laugh! Desk exercises, rule!

First, Interlink your fingers, then place your palms on the back of your head. Next tilt your pelvis forward, push your chest towards your desk and pull your elbows back. Hold for 30 seconds. Repeat every 30 minutes.



numb4Stretch your back with a “big hug”

Many of us are all too familiar with that aching back pain after a hard day’s work. To relieve some pain and to possibly stave off any Hug your body, placing the right hand on your left shoulder and the left hand on your right shoulder. Breathe in and out, releasing the area between your shoulder blades.


Want to know more stretches look at “The Ultimate “Deskercise” Stretch Routine” 



Yoga for posture

This 10 minute video by Embodied Living features yoga-inspired seated stretching for health and energy during the workday, and improving posture. Try the second position, “Sky Stretch”, to help ease a bit of the computer desk ache.




Release the upper body with a torso twist

Inhale and as you exhale, turn to the right and grab the back of your chair with your right hand, and grab the arm of the chair with your left.

With eyes level, use your grasp on the chair to help twist your torso around as far to the back of the room as possible. Hold the twist and let your eyes continue the stretch — see how far around the room you can peer.

Slowly come back to facing forward. Repeat on the other side. 



Shoulder Shrugs

These massage out upper back and neck tightness and strengthen the upper back which helps you sit up straight. Inhale, hold the breath. Lift your shoulders high up to the ears and squeeze them straight back.

Exhale, squeeze your upper shoulder blades together and drag them down the back. Keep the arms relaxed. Inhale, breath into your upper back. Exhale, pull your mid-shoulder blades together and down. Inhale, broaden the upper back.

Exhale, squeeze the bottom tips of your shoulder blades together, elbows squeezing towards each other and drag down. Do three sets.