3 Simple Healthy Moves for Desk Workers

Sitting all day can leave you stiff, tired, and achy — but you don’t need a gym or fancy equipment to feel better. These three discreet, effective moves can be done right at (or next to) your desk. Do them every hour or two for a quick reset: better posture, more energy, and less tension.

1. Standing Forward Bend (Releases back and hamstrings) Stand up, feet hip-width apart. Inhale and reach arms overhead, then exhale and fold forward from the hips, bending your knees slightly if needed. Let your head and arms hang heavy toward the floor. Hold for 5–10 deep breaths, then slowly roll up vertebra by vertebra. Perfect for countering that hunched-over-computer posture.

2. Desk Squats (Strengthens legs and glutes) Stand in front of your chair (or clear a little space). Lower your hips as if sitting back into the chair, but hover just above it or lightly touch down. Push through your heels to stand back up. Do 10–15 reps. This fires up your lower body, boosts circulation, and wakes you up without breaking a sweat.

3. Seated Spinal Twist (Eases spine and shoulders) Sit tall in your chair. Place your right hand on the back of the chair and left hand on your right thigh. Inhale to lengthen your spine, exhale to gently twist to the right. Hold for 5 breaths, then switch sides. This releases built-up tension in your back and neck from hours of screen time.

Just 5 minutes of these moves throughout the day makes a huge difference. Your body will thank you — and so will your productivity.

Which one are you adding to your routine first? Share in the comments!

Stay kind to your mind and body,

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