Incorporating some simple desk exercises into your remote-work routine can go a long way in staying fit and healthy while working from home! Let’s jump right into 10 easy desk exercises that remote workers can do without any equipment to remain active & feeling energized:

1. Desk Pushups

Desk pushups are a simple but effective exercise you can do while sitting at your desk without any equipment. They work the chest, shoulders, and triceps.

To do desk pushups:

• Sit up straight in your chair and place your hands shoulder-width apart on the edge of your desk. Your palms should be flat on the surface.
• Walk your feet out so your body is at an incline. Your weight should be supported by your hands and feet. Your body should form a straight line.
• Keeping your core tight, bend your elbows to lower your chest down towards the desk.
• Pause when your elbows are at a 90-degree angle and then straighten your arms to raise yourself back up.
• Repeat for 10-15 reps.

Doing desk pushups engages your chest, shoulders, and arms, helping to build upper body strength. Go slow and controlled to really work the muscles. You can make it more challenging by doing decline pushups with your hands elevated on a stack of books.

2. Seated Leg Raises

Seated leg raises are a great exercise to strengthen your core and legs without having to leave your desk chair.

How to do seated leg raises:

1. Sit tall in your office chair with your back straight and feet flat on the floor. Engage your core.
2. Hold onto the sides of the chair for support. You can also place your hands behind your head.
3. Slowly lift one leg straight out in front of you until it’s parallel to the floor. Focus on using your abs to lift the leg, keeping your back straight.
4. Lower the leg back down to the starting position. Make sure you don’t swing your leg to lift it.
5. Repeat on the opposite leg. Continue alternating legs for the desired number of repetitions.

Muscles targeted:

• Core – The act of raising your legs uses your abdominals, lower back, hip flexors and obliques to lift and stabilize your legs against gravity. This exercise strengthens these core muscles.
• Quadriceps and hip flexors – These muscles located in the front of your thigh are targeted as you raise your leg. The quadriceps straighten your knee joint.
• Glutes – Your gluteal muscles also get a workout, as they have to activate to keep your pelvis stable as you raise and lower the working leg.

Seated leg raises are a challenging exercise that targets multiple lower body and core muscles while you remain seated at your desk. Make it easier by starting with smaller leg lifts, and focus on using good form.

3. Desk Dips

Desk dips are an excellent exercise to build strength in your triceps, shoulders, and chest while stuck at your desk.

To do desk dips:

• Sit at the edge of your chair and place your hands behind you on the edge of the desk, shoulder-width apart. Your fingers should be gripping the desk edge.
• Walk your feet out until your knees are at about a 90-degree angle. Keep your back straight.
• Breathe in as you slowly lower your body toward the floor by bending your elbows. Go down as far as you comfortably can.
• Breathe out and engage your triceps to push yourself back up to the starting position. Make sure you aren’t leaning forward or back – keep your body weight centered between your hands.
• Repeat for as many controlled reps as you can. Try for 2-3 sets of 10-15 reps.

This primarily works the triceps as you have to straighten your arms against the resistance of your bodyweight. But it also engages your chest and front shoulders for stability. Over time, desk dips can help build noticeable definition in your arms.

4. Neck Stretches

Keeping your neck limber is important for avoiding pain and stiffness from sitting at a desk all day. These simple neck stretches can be done seated at your desk:

• Chin to chest stretch – Sit upright and lower your chin towards your chest. Feel the stretch in the back of your neck. Hold for 5 seconds. Repeat 2-3 times. This stretch targets your trapezius muscles.
• Ear to shoulder – Sit upright and tilt your head so your ear moves toward your shoulder. Don’t lift or scrunch your shoulder. Hold 5 seconds. Repeat on each side 2-3 times. You’ll feel this stretch in your sternocleidomastoid muscle.
• Look side to side – Sit upright and turn your head to look over your shoulder. Hold for 5 seconds. Slowly turn your head to look over the opposite shoulder. Hold 5 seconds. Repeat 2-3 times on each side. This simple movement stretches the sternocleidomastoid.

Doing these neck stretches throughout your workday can help relieve tension and prevent discomfort that can come from sitting statically at a desk. Just a minute or two of stretching can make a big difference!

5. Ankle Circles

Ankle circles are a simple exercise you can do while seated at your desk to promote ankle flexibility and health.

To perform ankle circles:

• Sit tall in your office chair with your feet flat on the floor. You can remove your shoes for this exercise.
• Lift one foot off the ground and slowly rotate your ankle in a circular motion. Trace as big a circle as you comfortably can.
• Rotate 10 times clockwise, then switch directions and rotate 10 times counterclockwise.
• Repeat on the other ankle.

Ankle circles deliver several benefits for your ankles and lower legs:

• Improves ankle flexibility by taking the joint through its full range of motion. Tight ankles can cause poor biomechanics up the leg.
• Strengthens the muscles around the ankle joint, like the anterior and posterior tibialis. This provides more stability.
• Enhances blood flow to the feet and ankles, reducing swelling or soreness from long periods of sitting.
• Can help prevent ankle sprains by making the stabilizing ligaments more resilient.
• Feels great on ankles that have been stationary all day!

Aim to do 1-2 sets of 10 ankle circles in each direction, per ankle, every hour or as needed throughout your workday.

6. Seated Twists

Sitting for extended periods can cause back pain and stiffness. Seated twists are a great way to stretch and mobilize your spine.

To do seated twists:

• Sit upright in your chair with your feet flat on the floor, knees bent at 90 degrees. Keep your back straight.
• Place your right hand on the outside of your left knee. Place your left hand behind you on the seat of the chair.
• Twist your upper body to the left, turning your head and shoulders as far as comfortably possible. Focus on rotating from your core.
• Hold this stretch for 30 seconds.
• Return to center, then repeat on the other side, placing your left hand on your right knee and twisting to the right.

Seated twists target your obliques, lower back muscles, and thoracic spine. Rotating your spine mobilizes the vertebrae and increases flexibility. This can help relieve tension and improve posture. Go slow and avoid over-twisting to prevent injury. Aim for a gentle stretch.

7. Chair Squats

Chair squats are a simple exercise that can be done at a desk to strengthen the legs and glutes.

To do chair squats:

• Sit up tall near the edge of your chair with your feet hip-width apart. Engage your core.
• Extend your arms straight out in front of you for balance.
• Slowly lower your body by bending your knees as if you were going to sit back down in your chair. Aim to get your thighs parallel to the floor.
• Pause at the bottom of the motion, then press through your heels to drive back up to the starting position.
• Repeat for 10-15 reps.

Chair squats primarily target the quadriceps, hamstrings, and gluteal muscles. By doing them regularly throughout the day, you can build lower body strength. The motion of sitting back and standing up mimics a squat using the chair for support.

Focus on keeping your chest lifted and spine straight throughout the movement. Avoid rounding or arching your lower back. Add a shoulder press or bicep curl at the top to make it a full body exercise. You can place your hands behind your head or straight out for more challenge.

8. Wrist Stretches

Working at a desk all day can lead to wrist strain and tightness from prolonged periods of typing and using the mouse. Taking short breaks to stretch your wrists is important for relieving tension and preventing injuries like carpal tunnel syndrome.

Here are some simple wrist stretch exercises to do while sitting at your desk:

• Prayer Pose – Place your palms together in front of your chest in a prayer position. Gently press your hands together and hold for 10 seconds. Release and spread your arms out wide, stretching your wrists. Repeat 5 times.
• Backward Bend – Extend your arms in front of you with palms facing down. Slowly bend your hands backward towards your body, feeling a stretch in your wrists and forearms. Hold for 10 seconds, then gently release back to starting position. Repeat 5 times.
• Finger Stretch – Extend one arm straight out with palm facing down. Use your other hand to gently pull back each finger until you feel a mild stretch. Hold each finger for 5 seconds. Repeat with the other hand.
• Wrist Rotations – Extend your arms straight out in front of you. Slowly rotate your wrists in clockwise circles 5 times, then counter-clockwise 5 times.

Be sure to keep your stretches gentle and within your range of motion. Avoid overextending or pushing into pain. Take your time as you move through each stretch to give your wrists some relief. Consistently stretching your wrists throughout the day can help prevent fatigue and discomfort.

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Staying physically active throughout the day can help reduce aches and pains from prolonged sitting, improve flexibility and posture, relieve eye strain from looking at screens, and boost energy levels and mental alertness. Just taking a few minutes every hour to do some quick desk exercises can make a big difference in how you feel during and after work.

Making desk exercises a regular habit is an easy way for remote workers to incorporate more movement into their day. Along with these simple activities, also be sure to get up and walk around for a few minutes every hour. Small bursts of physical activity accumulated throughout the day can have real benefits for your health and productivity.