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workplaces exercises

The average working person spends between six and eight hours per day in front of a screen. Add to that a couple of hours of non-work-related computer activity, and it becomes clear that your wrists, hands, neck, and back will suffer at one point. 

Overuse of any body part can lead to pain, stiffness, and RMI (Repetitive Motion Injury). To prevent unwelcome events from occurring, you can perform simple sitting, standing, and stretching exercises right at your desk. Spread them in multiple short breaks or do them all during your lunch break and your body will say thank you by rewarding you with greater preparedness, flexibility, and agility.

Simple Workplace Exercises for the Whole Body

When working on a computer, hands, wrists, and fingers are exposed to the most effort. However, poor posture and mental strain can take a less obvious toll. Therefore, a full-body routine anyone can do will solve most of the unnecessary issues that show up when not paying attention. Relief from common computer-related injuries, including CTS (Carpal Tunnel Syndrome), mouse shoulder, computer back (Posterior Cervical Dorsal Syndrome), disc injuries, and lumbar sprains and strains, is at your fingertips.

Hand and Wrist Exercises

Repeat on both sides and do each motion 5 to 10 times for best results. Hold stretches for 10-15 seconds.

Hand and Wrist Shakes

Put your hands in front of you with palms facing downwards, let your wrists loose, and shake up and down several times to boost circulation and relieve stiffness. 

Wrist Flexion and Extension

Place each arm at the end of the work desk with the palm freely dangling downwards. (Add a cushion for comfort). Stretch your palm upwards and downwards by holding the stretch for 10 seconds on each side.  


To relieve hand muscle and joint stiffness, put your hand into a fist, extend partially with bent knuckles, hold for 3 seconds, then extend fully with fingers straight and wide apart.  

Thumb Touches 

To improve hand coordination and blood flow, hold both your palms upwards and mindfully bring each fingertip to touch the thumb. 

Head and Neck Relief

Sitting with a flat back or standing, turn your head from left to right to look over each shoulder. Hold each turn for 3-5 seconds. 

Shoulders, Back, and Trunk Exercises 

Back injuries are one of the most common musculoskeletal conditions that can be prevented by regular exercise.

Upper Back Stretch

Fold arms in front of you, holding each elbow with the opposite palm. Raise to shoulder level and push the elbows straight back to stretch the shoulder blades.

Shoulder and Chest Stretch

Grab both hands behind your back, and raise your arms upwards until you feel mild tension in the chest and the front of the shoulders.

Workplace Exercises – Leg Stretches 

Leg exercises will help you perform daily tasks, increase flexibility and range of motion, and decrease pain connected with muscle tightness.

Leg Lifts 

Stand or sit in your chair and pull the shin of your leg gently towards your chest, holding the stretch for at least five seconds. Then do the other leg.

Quadriceps Stretch

Stand behind your chair and hold the backrest for balance. Grasp one leg by the ankle and pull back and up until you feel the front of the thigh stretching. 

Hamstrings Stretch

Stand with one knee bent and the opposite leg straight in front of you. Bend forward at the waist until you feel the back of the thigh stretching. 

Ankle Stretch

Bend the knee, raise the ankle, and rotate the ankle clockwise and counterclockwise for 20 seconds.

Slow breathing workplace exercises and raising your feet on an ergonomic foot stand will help you restore mental balance and improve circulation in the legs. Irrespective of what exercises you choose to do as a computer user, remembering to get up and walk away from your desk a few times a day will help you ease aches, tackle muscle soreness, and leave you feeling energised after a long day at work. 

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