Staying in the same position for long periods of time does not benefit the body. Movement is important — changing position gives tense muscles the chance to relax while recruiting others, and regular movement throughout the working day supports both physical and mental wellbeing. For those who spend most of their working hours at a desk, exercising at the desk — sometimes called deskercise — is a practical way to stay more active without leaving the workspace.
As children, people use the full range of their bodies — climbing, crawling, running, stretching, and sitting on the floor. As life progresses, the variety of movement tends to narrow significantly. At school, college, and university, sitting at a desk for several hours a day becomes the norm. This continues into working life, where the majority of time is spent in one position — seated at a desk, standing at a counter, or in another fixed posture for extended periods.
The six exercises below can be done at or near a desk throughout the working day. Performing them frequently, with a little-and-often approach, is more effective than doing them all in one sitting.
How to Deskercise — Start Position
The start position for each exercise is the same. From a standing position, place the feet hip-width apart with toes pointing straight forward. Lengthen the spine from the base (tailbone) upward through the top of the head. Relax the tops of the shoulders away from the earlobes, checking that the shoulders are not rolling forwards — imagine the backs of the shoulders lightly touching a wall behind. Arms rest by the sides with palms lightly touching the outside of the thighs. Eyes look straight ahead, chin level.
Breathe normally throughout each exercise, aiming for a slow and steady pace.
Hands
1. Flat squeeze
Inhale to prepare. Exhale while creating a fist shape with both hands, squeezing firmly. Inhale while releasing the hands back to the start position and relaxing them. Repeat 5 times.
Neck
2. Head turns
Inhale to prepare. Exhale while slowly turning the head to the left — no further than 90 degrees. Inhale while returning the head to the start position. Exhale while turning the head to the right, again no further than 90 degrees. Keep the chin level throughout. Repeat 5 times.
3. Head tilts
Inhale to prepare. Exhale while slowly tilting the head forwards so the eyes look down toward the floor. Inhale to return. Exhale while taking the head back so the eyes look up toward the ceiling. Inhale to return. Exhale while tilting the head to the left so the left ear moves toward the left shoulder. Inhale to return. Exhale while tilting the head to the right so the right ear moves toward the right shoulder. Inhale to return. Repeat 5 times in each direction.
Shoulders
4. Shoulder shrugs
Inhale to prepare. Exhale while slowly lifting both shoulders up toward the earlobes. Inhale while lowering them back to the start position, lengthening up through the top of the head and keeping the chin level. Imagine the elbows driving the shoulders upward and then bringing them back down. Repeat 5 times.
5. Dumb waiter
Begin by drawing the elbows and upper arms close to the sides of the body, then bend both elbows to a right angle with the palms facing upward — as if carrying a tray of drinks. Inhale to prepare. Exhale while rotating the shoulders outward to the sides, allowing the arms and hands to follow. Inhale while returning to the start position. Keep the upper arms touching the sides of the body and the tops of the shoulders relaxed throughout. Repeat 5 times.
Upper Back
6. Arm wraps
Extend both arms out to the sides in a T-shape at shoulder height, palms facing forward. Inhale to prepare. Exhale and hug both arms around the body, left arm on top of right, with the hands resting on the back just beneath the armpits. Keep the tops of the shoulders relaxed and away from the earlobes. Inhale and return to the T-shape. Exhale and repeat the hug with the opposite arm on top — right over left. Repeat 5 times on each side.
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