{"id":40828,"date":"2022-02-02T12:22:16","date_gmt":"2022-02-02T12:22:16","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=40828"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"exercises-for-office-workers","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/exercises-for-office-workers\/","title":{"rendered":"Exercises For Office Workers That You Can Do Sitting Or Standing At Your Desk"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/exercises-for-office-workers\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/exercises-for-office-workers\/#Shoulder_Shrugs\" >Shoulder Shrugs<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/exercises-for-office-workers\/#Exercises_For_Office_Workers_Chest_Stretch\" >Exercises For Office Workers: Chest Stretch<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/exercises-for-office-workers\/#Neck_Rolls\" >Neck Rolls<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/exercises-for-office-workers\/#Exercises_For_Office_Workers_Head_Tilt\" >Exercises For Office Workers: Head Tilt<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/exercises-for-office-workers\/#Arm_Circles\" >Arm Circles<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/exercises-for-office-workers\/#Exercises_For_Office_Workers_Hand_Clenches_Releases\" >Exercises For Office Workers: Hand Clenches &amp; Releases<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/exercises-for-office-workers\/#Seated_Leg_Extensions\" >Seated Leg Extensions<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/exercises-for-office-workers\/#Exercises_For_Office_Workers_Spinal_Twist\" >Exercises For Office Workers: Spinal Twist<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/exercises-for-office-workers\/#Hip_Flexor_Stretch\" >Hip Flexor Stretch<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/exercises-for-office-workers\/#Perfecting_Your_Sitting_Posture_In_The_Office\" >Perfecting Your Sitting Posture In The Office<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/exercises-for-office-workers\/#Effects_Of_Poor_Sitting_Posture\" >Effects Of Poor Sitting Posture<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/exercises-for-office-workers\/#Carpal_Tunnel_Syndrome_CTS\" >Carpal Tunnel Syndrome (CTS)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/exercises-for-office-workers\/#Lower_Back_Pain\" >Lower Back Pain<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/exercises-for-office-workers\/#Neck_And_Shoulders_Pain\" >Neck And Shoulders Pain<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/exercises-for-office-workers\/#Arthritis\" >Arthritis<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/exercises-for-office-workers\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Sitting in front of a computer all day, every day can be really hard on your body. It causes muscle imbalances and tightness, especially in the back and neck muscles.\u00a0<\/span><span style=\"font-weight: 400;\">You can help to relieve these issues by stretching regularly throughout the day. Stretching also helps reduce the chance of repetitive motion injuries like carpal tunnel syndrome which is common among office workers who type constantly throughout the day. <\/span><span style=\"font-weight: 400;\">In this article, we will show you how to do some quick exercises for office workers that increase flexibility and help prevent injury.<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Exercises_For_Office_Workers\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Exercises_For_Office_Workers\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<h2 style=\"text-align: left;\"><span class=\"ez-toc-section\" id=\"Shoulder_Shrugs\"><\/span><strong>Shoulder Shrugs<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Sitting hunched over your keyboard can cause your shoulders to <a href=\"https:\/\/betterme.world\/articles\/exercise-for-shortness-of-breath\/\">round forward<\/a>. This posture can lead to postural headaches, tight neck muscles and shoulder tension (<\/span><a href=\"https:\/\/www.intechopen.com\/chapters\/57980\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Doing the shoulder shrugs <a href=\"https:\/\/betterme.world\/articles\/bosu-ball-exercises-for-balance\/\">exercise<\/a> will help strengthen your upper back and neck muscles, improve your posture and relieve muscle tension in these areas.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do this exercise:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit up straight with your feet flat on the floor and shoulder-width apart.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your arms straight by your sides, with palms facing down.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Relax your shoulders then shrug them up as high as you can, hold for a second or two, then release back to the starting position.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat 15 times.<\/span><\/li>\n<\/ol>\n<h2><span class=\"ez-toc-section\" id=\"Exercises_For_Office_Workers_Chest_Stretch\"><\/span><strong>Exercises For Office Workers: Chest Stretch<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A great way to relieve tension in your neck and upper back is to stretch your chest muscles.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do this exercise:\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit up straight with your feet flat on the floor and shoulder-width apart.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stretch your arms behind you and, if you can, lace your fingers together. Stretch your arms until you feel a stretch in your chest<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Take a deep breath and hold for 10 seconds then exhale.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bring your arms up and back as far as you can.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Feel the stretch across your chest and hold for 15 seconds.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat 5 times.<\/span><\/li>\n<\/ol>\n<h2><span class=\"ez-toc-section\" id=\"Neck_Rolls\"><\/span><strong>Neck Rolls<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Doing neck rolls regularly is a great way to reduce tension in your neck muscles and improve your posture. It also helps to relax tight jaw muscles caused by stress or sinus irritation, and prevents the chest muscles from getting too tight.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do this exercise:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit up straight with your feet flat on the floor and shoulder-width apart.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your head still and slowly roll it to one side, as though you were looking over your shoulder until you feel a stretch along the side of your neck (not too far though,)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Take a deep breath and hold for 5 seconds then exhale. Repeat this 10 times.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly roll your head to the other side and repeat for 10 more repetitions.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Make sure you are not rolling your head so far as to cause pain in your neck. Only go as far as feels comfortable for you.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Exercises_For_Office_Workers\"><img decoding=\"async\" class=\"aligncenter wp-image-38860 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5182-1024x576.png\" alt=\"exercises for office workers\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5182.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5182-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5182.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5182.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/family-exercise\/\">10 Family Exercise Ideas That Are Fun And Effective<\/a><\/span><\/i><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Exercises_For_Office_Workers_Head_Tilt\"><\/span><strong>Exercises For Office Workers: <\/strong><strong>Head Tilt<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Another <a href=\"https:\/\/betterme.world\/articles\/resistance-band-shoulder-exercises\/\">great exercise<\/a> for good posture is the head tilt. This stretches your neck muscles and helps to relieve tension that can build up when you sit in one position all day typing.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do this exercise:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit up straight with your feet flat on the floor and shoulder-width apart.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your head still and slowly tilt it towards one shoulder until you feel a stretch, then hold for 5 seconds before returning to a neutral position.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat this 10 times then switch shoulders.<\/span><\/li>\n<\/ol>\n<h2><span class=\"ez-toc-section\" id=\"Arm_Circles\"><\/span><strong>Arm Circles<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Typing away at your desk all day can also cause <a href=\"https:\/\/betterme.world\/articles\/is-30-minutes-of-exercise-enough\/\">muscle<\/a> imbalances in the arms.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Doing arm circles is a great way to help improve these imbalances.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do this exercise:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit up straight with your feet flat on the floor and shoulder-width apart.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Extend your arms out to the sides at shoulder height.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Move your arms in a\u00a0 circle, first moving them up to the ceiling then bringing them down until they are at shoulder height on the other side.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat this 10 times in both clockwise and anti-clockwise directions.\u00a0<\/span><\/li>\n<\/ol>\n<h2><span class=\"ez-toc-section\" id=\"Exercises_For_Office_Workers_Hand_Clenches_Releases\"><\/span><strong>Exercises For Office Workers: <\/strong><strong>Hand Clenches &amp; Releases<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The muscles in your hands can become tense from typing all day which not only causes discomfort but it can also lead to arthritis in the joints.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Doing hand clenches and releases is a great way to stretch out these muscles.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do this exercise:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit up straight with your feet flat on the floor and shoulder-width apart.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your arms straight by your sides, with palms facing down.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Focus on keeping your shoulders relaxed.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Clench your hand into a fist, making sure to keep your thumb outside the fingers. Hold for 5 seconds then release slowly. Repeat this 10 times.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tighten your hand into a fist again, but this time with the thumb inside the palm of your hand. Hold for 5 seconds then slowly release.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat this 10 times.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Exercises_For_Office_Workers\"><img decoding=\"async\" class=\"aligncenter wp-image-38868 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-4491-1024x576.png\" alt=\"exercises for office workers\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-4491.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-4491-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-4491.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-4491-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-4491.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Seated_Leg_Extensions\"><\/span><strong>Seated Leg Extensions<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">One way to reduce the tension in your hips and lower back is by doing seated <a href=\"https:\/\/betterme.world\/articles\/ankle-resistance-band-exercises\/\">leg extensions<\/a>. This exercise also helps strengthen and stabilize your core, which can help improve your posture while sitting at a desk all day.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do this exercise:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit up straight with your feet flat on the floor and shoulder-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your shoulders relaxed and place your hands on the edge of your desk in front of you for support.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift one leg up, keeping it as straight as possible, until it is level with the hip or above. You can either keep this leg bent or you can extend it a few times to build strength, then switch to the other leg.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold for 5 seconds and lower your leg slowly before repeating with the other one. Repeat this 10 times (5 on each side)<\/span><\/li>\n<\/ol>\n<h2><span class=\"ez-toc-section\" id=\"Exercises_For_Office_Workers_Spinal_Twist\"><\/span><strong>Exercises For Office Workers: <\/strong><strong>Spinal Twist<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The spine twist is a great exercise for stretching the lower back and abdominal muscles. It also helps to get rid of any excess tension in your back muscles.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do this exercise:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit up straight with your feet flat on the floor and shoulder-width apart.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your head still and slowly twist your upper body to one side until you feel a stretch in your opposite hip or lower back, hold for 5 seconds then return to neutral position.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat this, while contacting your abs for an added lower back stretch, 10 times before twisting the other way.<\/span><\/li>\n<\/ol>\n<p><strong>BetterMe app is a foolproof way to go from zero to a weight loss hero in a safe and sustainable way! What are you waiting for? <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Exercises_For_Office_Workers\">Start transforming your body now<\/a>!<\/strong><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Hip_Flexor_Stretch\"><\/span><strong>Hip Flexor Stretch<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Your lower body suffers when you&#8217;ve been sitting in one position for a long time because your hip flexors are shortened. The result is tightened muscles and poor <a href=\"https:\/\/betterme.world\/articles\/exercises-for-over-50-and-out-of-shape\/\">posture<\/a>.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This stretch can help to reduce the tension and pain that build up in your hips and lower back.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do this stretch:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand up straight with your feet hip-width apart.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Take your right leg back a few feet , bending your knee until you feel a stretch in the front of your right hip or upper thigh, hold for 5 seconds then return to standing position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat this 10 times.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Switch legs and do the same number of repetitions for your left leg.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">If you are feeling particularly ambitious try bending both knees at the same time, while squeezing your glutes to deepen the stretch\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold for 10-30 seconds.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Exercises_For_Office_Workers\"><img decoding=\"async\" class=\"aligncenter wp-image-38853 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5087-1024x576.png\" alt=\"exercises for office workers\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5087.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5087-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5087.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5087-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5087.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Perfecting_Your_Sitting_Posture_In_The_Office\"><\/span><strong>Perfecting Your Sitting Posture In The Office<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Along with <a href=\"https:\/\/betterme.world\/articles\/resistance-band-exercises-for-legs-and-glutes\/\">exercises<\/a>, you must always sit with correct posture as that is the only way to stay healthy (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4499985\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). The good news is that practicing these simple tips will help you to naturally maintain a proper sitting position:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your feet flat on the floor and shoulder-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Your hips should always be above your knee, so when you sit in your chair, make sure that your hips are higher than your knees.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Your elbows should be bent at a 90-degree angle while typing.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep the top of your monitor level with your eyes to prevent neck strain and use an external keyboard if possible.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit back in your seat so that your whole back is supported.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The natural curve of your lower back should fit perfectly against the curve of your seat.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Your seat&#8217;s backrest should be slightly reclined (10-15 degrees).\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Always relax your shoulders. When working at a computer, your shoulders should be relaxed down and back.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your head level while looking straight ahead.<\/span><\/li>\n<\/ul>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/motivation-to-exercise-when-tired\/\">Motivation To Exercise When Tired: Where Do You Find It?<\/a><\/span><\/i><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Effects_Of_Poor_Sitting_Posture\"><\/span><strong>Effects Of Poor Sitting Posture<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">As an office worker, you should know the importance of the correct sitting posture. Some of the effects of sitting poorly and spending too much time at your desk include:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Carpal_Tunnel_Syndrome_CTS\"><\/span><strong>Carpal Tunnel Syndrome (CTS)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">According to the Centers for Disease Control (CDC), CTS is one of the most common work-related musculoskeletal disorders (<\/span><a href=\"https:\/\/www.cdc.gov\/workplacehealthpromotion\/health-strategies\/musculoskeletal-disorders\/index.html\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">) CTS is caused by compression of the median nerve at the wrist (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2397020\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Slouching and having your wrists below elbow level while typing can contribute to CTS, so it is important that you sit up straight, keep your elbows bent at 90\u00b0 degrees and keep your keyboard on the same level as your elbows.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Lower_Back_Pain\"><\/span><strong>Lower Back Pain<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/physical-activity-vs-exercise\/\">Lower back<\/a> pain that is a result of long hours of being seated in an office chair, slouching over your keyboard or even just sleeping in bad posture can be extremely painful and frustrating (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2200681\/#!po=67.3913\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In order to prevent this from happening to you, make sure that you sit straight, lean against your chair&#8217;s back support and stretch out your lower back muscles every hour.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Neck_And_Shoulders_Pain\"><\/span><strong>Neck And Shoulders Pain<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The muscles in your neck and upper back can get incredibly tight, especially if you spend long hours sitting in an office chair and staring at a computer monitor. It is important that you look away from your screen for a second to relax these muscles and allow them to stretch out.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Furthermore, make sure that you sit up straight, keep your shoulders relaxed and don&#8217;t shrug.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Exercises_For_Office_Workers\"><img decoding=\"async\" class=\"aligncenter wp-image-38847 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5569-1024x576.png\" alt=\"exercises for office workers\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5569.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5569-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5569.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5569.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><strong>Intense sweat sessions, working weight loss tips, lip-smacking recipes come in one package with the BetterMe app. And all of it is at your fingertips, <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Exercises_For_Office_Workers\">start transforming your life<\/a> now!<\/strong><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Arthritis\"><\/span><strong>Arthritis<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The term arthritis is used to describe more than 100 rheumatic diseases and conditions that affect joints, the tissues which surround the joint and other connective tissue (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK518992\/#_NBK518992_pubdet_\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). Joint s that are affected by arthritis, become swollen and stiff and the joint&#8217;s range of motion goes down.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Many times those suffering from arthritis mistake it for a simple neck or back pain, so they don&#8217;t go to their doctor. If you notice swelling, stiffness, and pain in your joints, visit your doctor as soon as possible as this could be a sign of arthritis.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Certain occupations are more prone to developing arthritis of the knee and hip (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4562436\/#!po=46.9512\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). These include office workers in the service industry who have prolonged periods of working in either a seated or standing position, with very little movement.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As the body is designed to move, it is important to take frequent breaks from your workstation. If you are seated for long periods of time encourage movement by getting up and walking around at least once an hour. If possible, alternate between sitting and standing during the day. If you work at a computer, stand and perform shoulder shrugs and arm circles regularly.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Regular exercise can maintain joint health and reduce the risk of arthritis developing in the future (<\/span><a href=\"https:\/\/www.hindawi.com\/journals\/jar\/2011\/681640\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). Exercise such as walking or swimming should be performed regularly to improve fitness levels and maintain strong bones and muscles. These activities can also help to reduce problematic symptoms associated with arthritis such as pain, stiffness and fatigue.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Office workers sit for most of their day which can lead to health problems. Follow the preventative exercises given in this article to reduce the negative effects of sitting, and try to get up and move around at least once every hour.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Exercises_For_Office_Workers\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n","protected":false},"excerpt":{"rendered":"<p>Sitting in front of a computer all day, every day can be really hard on your body. It causes muscle imbalances and tightness, especially in the back and neck muscles.\u00a0You can help to relieve these issues by stretching regularly throughout the day. Stretching also helps reduce the chance of repetitive motion injuries like carpal tunnel [&hellip;]<\/p>\n","protected":false},"author":42,"featured_media":40830,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[49],"tags":[],"coauthors":[123],"class_list":["post-40828","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-betterme-fitness"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Exercises For Office Workers That You Can Do Sitting Or Standing At Your Desk - BetterMe<\/title>\n<meta name=\"description\" content=\"Which exercises for office workers can be done while sitting or standing at your desk? Find out in this article.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/exercises-for-office-workers\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Exercises For Office Workers That You Can Do Sitting Or Standing At Your Desk\" \/>\n<meta property=\"og:description\" content=\"Which exercises for office workers can be done while sitting or standing at your desk? Find out in this article.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/exercises-for-office-workers\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2022\/02\/shutterstock_1382445317.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"667\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Nderitu Munuhe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Nderitu Munuhe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"10 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/exercises-for-office-workers\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/exercises-for-office-workers\/\"},\"author\":{\"name\":\"Nderitu Munuhe\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/95f01243517c247e84be70722335e7b5\"},\"headline\":\"Exercises For Office Workers That You Can Do Sitting Or Standing At Your Desk\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/exercises-for-office-workers\/\"},\"wordCount\":2017,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/exercises-for-office-workers\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/shutterstock_1382445317.jpg\",\"articleSection\":[\"Fitness\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Sitting in front of a computer all day, every day can be really hard on your body. It causes muscle imbalances and tightness, especially in the back and neck muscles.\u00a0<\/span><span style=\\\"font-weight: 400;\\\">You can help to relieve these issues by stretching regularly throughout the day. Stretching also helps reduce the chance of repetitive motion injuries like carpal tunnel syndrome which is common among office workers who type constantly throughout the day. <\/span><span style=\\\"font-weight: 400;\\\">In this article, we will show you how to do some quick exercises for office workers that increase flexibility and help prevent injury.<\/span>\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: left;\\\"><strong>Shoulder Shrugs<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Sitting hunched over your keyboard can cause your shoulders to <a href=\\\"https:\/\/betterme.world\/articles\/exercise-for-shortness-of-breath\/\\\">round forward<\/a>. This posture can lead to postural headaches, tight neck muscles and shoulder tension (<\/span><a href=\\\"https:\/\/www.intechopen.com\/chapters\/57980\\\"><span style=\\\"font-weight: 400;\\\">6<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Doing the shoulder shrugs <a href=\\\"https:\/\/betterme.world\/articles\/bosu-ball-exercises-for-balance\/\\\">exercise<\/a> will help strengthen your upper back and neck muscles, improve your posture and relieve muscle tension in these areas.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">To do this exercise:<\/span>\\r\\n<ol>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Sit up straight with your feet flat on the floor and shoulder-width apart.\u00a0<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Keep your arms straight by your sides, with palms facing down.<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Relax your shoulders then shrug them up as high as you can, hold for a second or  ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/exercises-for-office-workers\/\",\"url\":\"https:\/\/betterme.world\/articles\/exercises-for-office-workers\/\",\"name\":\"Exercises For Office Workers That You Can Do Sitting Or Standing At Your Desk - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/exercises-for-office-workers\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/exercises-for-office-workers\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/shutterstock_1382445317.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Which exercises for office workers can be done while sitting or standing at your desk? 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He has written for three years \u2013 advising people on how to eat healthy and stay on top of their fitness plan. This, he believes, is the first step in having a healthy body and mind. Munuhe is passionate about football and is an avid Chelsea supporter. When he's not writing or watching the game, you can find him with his dog Lucky, taking time out from his desk for some much-needed R&amp;R.\",\"url\":\"https:\/\/betterme.world\/articles\/author\/nderitumunuhe\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Exercises For Office Workers That You Can Do Sitting Or Standing At Your Desk - BetterMe","description":"Which exercises for office workers can be done while sitting or standing at your desk? Find out in this article.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/exercises-for-office-workers\/","og_locale":"en_US","og_type":"article","og_title":"Exercises For Office Workers That You Can Do Sitting Or Standing At Your Desk","og_description":"Which exercises for office workers can be done while sitting or standing at your desk? Find out in this article.","og_url":"https:\/\/betterme.world\/articles\/exercises-for-office-workers\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":1000,"height":667,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2022\/02\/shutterstock_1382445317.jpg","type":"image\/jpeg"}],"author":"Nderitu Munuhe","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Nderitu Munuhe","Est. reading time":"10 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/exercises-for-office-workers\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/exercises-for-office-workers\/"},"author":{"name":"Nderitu Munuhe","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/95f01243517c247e84be70722335e7b5"},"headline":"Exercises For Office Workers That You Can Do Sitting Or Standing At Your Desk","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/exercises-for-office-workers\/"},"wordCount":2017,"commentCount":0,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/exercises-for-office-workers\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/shutterstock_1382445317.jpg","articleSection":["Fitness"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Sitting in front of a computer all day, every day can be really hard on your body. It causes muscle imbalances and tightness, especially in the back and neck muscles.\u00a0<\/span><span style=\"font-weight: 400;\">You can help to relieve these issues by stretching regularly throughout the day. Stretching also helps reduce the chance of repetitive motion injuries like carpal tunnel syndrome which is common among office workers who type constantly throughout the day. <\/span><span style=\"font-weight: 400;\">In this article, we will show you how to do some quick exercises for office workers that increase flexibility and help prevent injury.<\/span>\r\n\r\n\r\n<h2 style=\"text-align: left;\"><strong>Shoulder Shrugs<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">Sitting hunched over your keyboard can cause your shoulders to <a href=\"https:\/\/betterme.world\/articles\/exercise-for-shortness-of-breath\/\">round forward<\/a>. This posture can lead to postural headaches, tight neck muscles and shoulder tension (<\/span><a href=\"https:\/\/www.intechopen.com\/chapters\/57980\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Doing the shoulder shrugs <a href=\"https:\/\/betterme.world\/articles\/bosu-ball-exercises-for-balance\/\">exercise<\/a> will help strengthen your upper back and neck muscles, improve your posture and relieve muscle tension in these areas.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">To do this exercise:<\/span>\r\n<ol>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit up straight with your feet flat on the floor and shoulder-width apart.\u00a0<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your arms straight by your sides, with palms facing down.<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Relax your shoulders then shrug them up as high as you can, hold for a second or  ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/exercises-for-office-workers\/","url":"https:\/\/betterme.world\/articles\/exercises-for-office-workers\/","name":"Exercises For Office Workers That You Can Do Sitting Or Standing At Your Desk - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/exercises-for-office-workers\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/exercises-for-office-workers\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/shutterstock_1382445317.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"Which exercises for office workers can be done while sitting or standing at your desk? 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He has written for three years \u2013 advising people on how to eat healthy and stay on top of their fitness plan. This, he believes, is the first step in having a healthy body and mind. Munuhe is passionate about football and is an avid Chelsea supporter. When he's not writing or watching the game, you can find him with his dog Lucky, taking time out from his desk for some much-needed R&amp;R.","url":"https:\/\/betterme.world\/articles\/author\/nderitumunuhe\/"}]}},"_links":{"self":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/40828","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/users\/42"}],"replies":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/comments?post=40828"}],"version-history":[{"count":0,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/40828\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media\/40830"}],"wp:attachment":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media?parent=40828"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/categories?post=40828"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/tags?post=40828"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/coauthors?post=40828"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}