Exercise at Your Desk 

Extended periods of sitting can lead to stiff joints, weakened muscles, poor posture and weight gain — all of which add up to increased arthritis pain. If your job involves a considerable amount of sitting, take periodic breaks to stand up and move around. And try the exercises  in this light desk workout throughout the day to improve cardio fitness, relieve back and neck strain, strengthen your core, perfect your posture and improve flexibility — all from your desk! 

Trunk Rotation 

Prevent a stiff back. 

• Sit up straight in a chair with arms across chest, feet flat on floor.
• Keeping lower body still and neck in line with trunk, slowly rotate at the waist to one side and pause. 
• Return to starting position and repeat to each side 10 to 12 times.

Hip Hinge

Work your core and hip flexors. 

• Sit up straight toward the edge of the chair, feet flat on floor, arms across your chest. 
• Keeping torso, neck and head aligned, engage core and hinge forward from the hips until your elbows nearly touch your knees.  
• Return to starting position. Repeat 10 to 12 times.

March  

Improve cardio and range of motion. 

• Sit up straight toward the edge of the chair, feet flat on floor.
• Start marching, alternating opposite leg and arm and bending knees as high as comfortably possible. 
• Continue marching for 1 to 2 minutes.

Shoulder Blade Squeeze 

Improve posture and reduce strain on your back and shoulders. 

• Stand with feet hip-width apart or sit up straight and tall with arms bent at 90 degrees, elbows at your sides.
• Slowly squeeze your shoulder blades together.
• Hold for 3 to 5 seconds, then relax and repeat several times.

Side-Bend Stretch  

Maintain spine flexibility and stretch your obliques and back. 

• Stand with feet hip-width apart or sit upright toward the edge of a chair.
• Lift your right arm above your head as high as comfort allows.
• Lean from the hips to the left and hold for 5 to 8 seconds, keep thumb pointing back, feeling a stretch in your right side.
• Repeat on both sides several times.

Leg Lifts 

Strengthen qusdriceps — major leg muscles for walking and climbing stairs.

• Sit up straight toward the edge of a chair with feet flat on floor.
• Extend one leg in front of you. Keeping that leg straight, flex your quadriceps as you raise your foot up to hip height.
• Slowly lower foot to floor.
• Repeat 10 to 12 times with each leg.

Jacks (Without Jumping) 

Improve your flexibility.

• Sit up straight in the middle of a chair, feet flat on floor, hands on thighs. 
• Engage core and extend arms and legs to form an X.  
• Return to starting position and repeat for 1 to 2 minutes.