Exercises for the Deskbound

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Desk work is often not kind to your back. Taking short breaks during the workday to perform these exercises can help relieve the pressure of sitting at your desk. This information is not intended as a substitute for proper health care. If you are being treated for a back problem or other medical condition, exercise only under the direction of your healthcare provider.

Stretch first

  • Use your belly muscles to breathe in slowly and deeply through your nose.
  • Pause and breathe out through your mouth.
  • Do this six times.
  • Lift your arms high above your head to stretch your muscles.
  • Relax and repeat.

Relieve lower back

  • Breathe out as you slowly lean forward, until your head and arms hang forward over your knees.
  • Hold for five seconds.
  • Breathing in, unwind, slowly bringing up your head.
  • Breathing out, stretch your arms toward the ceiling.

Relieve upper back

  • Raise your hands to ear level.
  • Keep your elbows down as you pull your arms and shoulders back.
  • Hold for 15 seconds.
  • Repeat three times.

Relieve back tension and stretch hips

  • Stand with your feet apart and your knees bent.
  • Squat as low as you can, keeping your heels on the floor.
  • Hold for five seconds.
  • Repeat five times.

Relax shoulder, back and hip muscles

  • Place your palms on your lower back while standing or sitting.
  • Stretch your upper body back against your palms.
  • Hold for five seconds.
  • Repeat three times.

Strengthen back and buttocks

  • Bend your knees slightly as you stand with your hands at your side.
  • Tilt your upper body forward as you push back your arms and buttocks.
  • Hold for 10 seconds.
  • Raise your head and shoulders – you should feel it in your back down to your legs.
  • Repeat three times.

Strengthen abdominal muscles

  • Sit with your buttocks against the back of your chair.
  • Breathing out, tighten your abdominal muscles.
  • Hold for 10 seconds.
  • Release as you breathe in.
  • Repeat five to 10 times.

KEMI does not assume liability for the content of information contained herein. Safety and health remain your responsibility. This information is to be used for informational purposes only and not intended to be exhaustive or a substitute for proper training, supervision or manufacturers’ instructions/recommendations. KEMI, by publication of this information, does not assume liability for damage or injury arising from reliance upon it. Compliance with this information is not a guarantee or warranty that you will be in conformity with any laws or regulations nor does it ensure the absolute safety of any person, place or object, including, but not limited to, you, your occupation, employees, customers or place of business.