Stiff at your desk? Try these chair exercises for instant relief

Desk time piles tension onto your shoulders.

Chair exercises: If you spend hours parked at a desk, stiff shoulders and tired eyes are probably part of the deal. Sitting that long can wear on your health, but here’s the upside: you don’t need a gym session to feel better. A few simple, chair-friendly moves at your workstation can lift your posture, loosen tight muscles, and give you a quick energy boost, all without leaving your seat.

Why do chair exercises matter?

Experts warn that sitting for too long exerts pressure on your back and increases the risk of pain. It can also contribute to longer-term issues like weight gain. The fix doesn’t have to be complicated: even small bursts of movement help. Best of all, you don’t need gear, just your chair and a few minutes.

Also Read | Desk yoga: 5 stretches to combat work-from-home fatigue

Chair exercises benefits:

Improve blood circulation
Reduce stiffness in muscles and joints
Lower stress levels
Help you stay alert and focused

Best exercises for desk workers:

Seated neck stretch:

Hours of screen time can leave your neck feeling tight. Sit tall, then gently tip your head to the right, ear toward shoulder, without shrugging. Hold for 15–20 seconds, return to the centre, and repeat on the left.

Shoulder rolls:

Desk time piles tension onto your shoulders. Sit tall with arms relaxed, then roll your shoulders in slow circles, 10 times forward, 10 times back. It’s an instant upper-body reset.

Drinking water naturally makes you get up more often.

Seated torso reset:

Sitting all day can stiffen your spine. Sit tall with your feet flat, place your right hand on the chair back, and gently rotate your torso to the right while keeping your hips facing forward. Hold for 10–15 seconds, return to centre, and repeat on the left.

Tips for desk workers to maintain their health:

Set a timer: Move every 45–60 minutes, even if it’s just for a minute of stretches.
Stay hydrated: Drinking water naturally makes you get up more often.
Check your posture: Keep your back straight, feet flat, and screen at eye level.
Breathe deeply: Taking just deep breaths can reduce stress instantly.

Also Read | Strength vs. cardio: What’s better for your long-term health?

Desk work doesn’t have to come with back pain, tight shoulders, or nonstop fatigue. A few simple chair exercises let you stretch, strengthen, and recharge right where you sit, no fancy gear or gym required.