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Here are several desk exercises you can do during office hours to relieve or prevent back, neck, and shoulder strain. These stretches and movements are subtle enough for an office environment and help improve posture, circulation, and reduce muscle tension:


Neck & Shoulder Exercises
1. Neck Rolls-
1. Sit upright.
2. Slowly roll your head clockwise, then counterclockwise.
3. Do 3–5 rotations in each direction.

2. Shoulder Rolls-
1. Roll your shoulders forward in a circular motion for 10 reps, then backward.
2. Keep your back straight.

3. Shoulder Shrugs-
1. Lift your shoulders up toward your ears.
2. Hold for 2–3 seconds, then release.
3. Repeat 10 times.

4. Neck Stretch-
1. Tilt your head to the right (ear toward shoulder), hold for 15–20 seconds.
2. Switch sides.



Upper & Lower Back Relief
5. Seated Spinal Twist-
1. Sit upright, place your right hand on the back of your chair.
2. Twist your torso to the right, hold for 15 seconds.
3. Repeat on the left side.

6. Seated Cat-Cow Stretch-
1. Sit at the edge of your chair.
2. Inhale: Arch your back, open your chest (Cow).
3. Exhale: Round your spine, tuck your chin (Cat).
4. Repeat for 5–8 breaths.

7. Back Extension-
1. Stand and place your hands on your lower back.
2. Gently lean back, keeping your neck neutral.
3. Hold for 5 seconds, repeat 5 times.

Arm, Wrist & Hand Relief
8. Wrist Stretch-
1. Extend one arm forward, palm up.
2. Gently pull fingers back with the opposite hand.
3. Hold 10–15 seconds per side.

9. Finger & Hand Shake-
1. Shake out your hands for 10–15 seconds to reduce tension and improve circulation.

Posture & Leg Engagement
10. Seated Leg Extensions-
1. Straighten one leg and hold for 5 seconds.
2. Lower slowly, repeat 10 times per leg.

11. Ankle Circles-
1. Lift one foot and rotate the ankle clockwise, then counterclockwise.
2. Repeat for 10 seconds per foot.

12. Standing Calf Raises-
1. Stand behind your chair, hold the back for support.
2. Rise on your toes, hold for 2–3 seconds, and lower slowly.
3. Repeat 10–15 times.

Bonus Tips:
1. Take short breaks every 30–60 minutes to stand, stretch, or walk briefly. • Adjust monitor height to eye level to avoid neck strain. • Sit upright with back support and feet flat on the ground. • Consider using a lumbar cushion or a standing desk for posture variety.

Authored by: Lt. Pratima Pandey, Director of Sports, Noida International University