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April 12, 2017 by
Jay Medley
Working in an office means many things. It most likely means you’re drinking lots of coffee, making frequent trips to the water cooler, and that you are in a normal day-to-day work routine.

It also probably means that you sit at a desk all day long, working in front of a computer. If that is the case, you probably suffer from ailments like back aches, neck soreness, and other bodily issues that come with the strain of continuously sitting at a desk.

Sitting at a desk all day is bound to take a toll on your muscles, even if you are an avid gym-goer. Plus, being at your desk is likely not to be your only sedentary time of the day – driving, sitting and eating, or hanging on the couch watching tv also contributes to that time on a day-to-day basis.

Continue reading to learn about some of the best exercises to do on a regular basis to reverse the damage that sitting at a desk does to your muscles and to bring your body some relief.

The Best Exercises for People Who Sit at a Desk All Day

Knee to chest stretch

This is a simple stretch that will relieve back pain, which is abundant if you sit in front of a computer all day. To complete this exercise, lay flat on the ground on a yoga mat or exercise pad. Point your toes towards the sky and gradually bend your right knee, pulling your leg towards your chest and wrapping your arms around your thigh.

Hold this position for 20 to 30 seconds, then switching legs. Repeat three times for each leg. The relief will be instantaneous!


Glute bridge with march

Designed to work your entire body, but especially with your glutes in mind, this is a great exercise to do at the end of each day. To complete it, lay on your back with your knees bent and lifting your hips upward. Maintaining this position the whole time, lift one leg at a time gradually and hold for two to five seconds.

Keep your hips completely still during this exercise to ensure it works. Then, put your foot on the ground, repeating it with the opposite leg. Do this 20 to 25 times.

Yoga cat/cow

This is an easy pose that can do a world of good! To attain the relief you need for your back and to help your posture, kneel on all fours with your hands beneath your shoulders and your knees aligned below your hips. As you exhale, arch your spine gently.

Then, while you inhale, tighten your core muscles around your back, just like you would envision a cat to do. Alternate these movements, holding each for 5 to 10 seconds. Repeat this 10 to 15 times.


While sitting in an office chair all day certainly takes a toll on our bodies, that doesn’t mean we have to be in pain all the time. Giving your body the stretching and movement it needs to recuperate is an important aspect of your health, and these exercises are a great place to start!

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