Stay Mobile at your desk
Eight hours of the day can fly by and as most of spend most of those hours at our desk, it can lead to stiffness, poor posture and circulation issues.
Bodies are meant to move and remaining stagnant for ours can also lead to other long term health issues such as diabetes, obesity, and heart disease. Finding time throughout the day to do simple stretches and intentional movement can have a significant impact on how bodies feel and function throughout the day.
Stretching at the desk
There are few exercises that you can do without having to leave the comfort of your own desk.
Neck Rolls & Shoulder Shrugs
Helps release tension from staring at screens. Roll your shoulders backward 10 times, then forward 10 times.
Seated Spinal Twist
Sit tall, place your right hand on the back of your chair, and gently twist your torso. Hold for 20 seconds, repeat on the other side.
Wrist & Finger Stretch
Stretch your arms out, flex your wrists (palm facing outward), and gently pull back on your fingers to reduce stiffness from typing.
Seated Leg Extension
Straighten one leg and hold for 5–10 seconds, then switch. Great for circulation and core engagement.
Intentional Time:
Setting time to move with intention is a great way to get the body moving and reducing stiffness throughout the day.
- The 30-30 Rule: Every 30 minutes, stand up for at least 30 seconds.
- Hydration Cue: Use water breaks as reminders to get up and move.
- Micro-Movement Breaks: March in place, do calf raises, or walk to the farthest bathroom.
- Screen Reset: Every 20 minutes, look 20 feet away for 20 seconds. This can protect your eyes and improve posture.
Desk Setup for Better Health:
Ensuring your desk is set up properly can reduce strain and the incorrect posture.
- Screen Height: Your eyes should be level with the top third of your monitor.
- Chair Support: Adjust your chair so your feet are flat and knees are at 90°. Add a small pillow or rolled towel for lumbar support.
- Keyboard & Mouse: Keep them close enough that your elbows stay at your sides.
IMPORTANT: Always, speak to your health provider for individualized recommendations.
Reference –
For more information on office ergonomics, visit: Office ergonomics: Your how-to guide – Mayo Clinic
– Dana Gardner, Registered Dietitian, MS, LD/N
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