7 Simple and Effective Exercises to Do at Your Desk or Living Room that You Can Do

When you are hunched over a desk for hours and hours, you are likely to feel tight in several places by the time you go home. Of course, a “desk job” is not considered physical work, but tell your sore neck, shoulders, back, and hips. Let see exercises to do at your desk!

Then, after a day typing and looking at a screen, many of us return to rest on our sofas, watching the screen of television and scrolling through our phones. We are not doing our bodies any favors.

To resolve those folds and stiffness induced by the desk, a few stretches can help you feel better at the end of the day and prepare for longer, thinner muscles that don’t feel so tight. They share stretch that you can do in your living room after working at a desk job.

The sparkling massage the muscles breaks the fascia and can help with recovery of muscles after intense exercise, while helping to relieve delayed onset muscle pain, according to research.

Remember to breathe deeply while doing all these stretches. Hold each stretch for 20 to 30 seconds, recommended.

Best Exercises to Do at Your Desk

1. Foam roll

Your hips may be tight for sitting all day. The IT band is the connective tissue that extends along the outside of your thigh, from the pelvis to the knee. Lie on your left side, with the lower leg placed on the foam roller that is perpendicular to the leg, located between the hip and the knee.

Cross the right leg in front of you and protect yourself, placing weight on the right arm and the left leg. Roll the lower leg over the foam roller to the hip and then to the knee.  Repeat on the other side.

Read: Yoga for Stress Management

2. Quadriceps foam roll

This foam massage will feel great on the quadriceps(1), the muscles in the front of the thighs. Lie on your stomach as if you were on a forearm board, place the foam roller perpendicular to your legs and in the middle of your thighs. Pass the foam from the top of the thighs to the top of the knees.

3. Shoulder Foam Roll Release

Put yourself on the floor or a mat, placing the foam roller under your spine for long stretches. With your feet planted on the floor and your knees bent, keep your arms extended, bent at 90-degree angles, like a soccer pole, and breathe deeply. The muscles should relax and, finally, the elbows will extend to the floor.

Read: Soothe Pain Muscles without the Pills

 4. Top foam roll on the back

If you keep a lot of tension in your upper back after a long day sitting, try this foam exercise. Get on the floor; placing the foam roller perpendicular to its body, extending long distances behind the shoulders and the upper back.

Place your hands behind your head, slightly on your neck. With your feet and buttocks firmly planted on the floor, with your knees bent, gently move the foam from the top of the spine to the middle of the back and back to relieve tense muscles.

 5. Shoulder stretch

Extend your left arm throughout your body. Then take your right hand and place it on the upper part of your left arm, near the triceps, bringing the left arm closer to your body and holding it and Change of sides. This one of the simple exercises to do at your desk.

6. Hip flexion stretch

Put your left foot on the floor with the knee bent, while the right leg is stretched behind you, the knee on the floor. Lean toward the stretch, keeping your back straight, making sure that the knee does not go beyond the toes.

Read: Hips Exercises for Better Buttocks

7. Neck stretch

When you look at a computer screen all day, you probably experienced neck pain before night. Kneel on the floor with your feet tucked under you. Place the fingers of your left hand lightly on your head, gently pulling the head to the left side. Your right arm should be down, fingers extended to the floor. Hold for 20 to 30 seconds and then change sides.


I am Sandra from zoetalentsolutions.com and I am working under the team content writer. The fact is that I create online courses related to Business Management. Our entire team is very passionate about Management Skills and we always strive to offer you professional, comprehensive info about any Business Management Skills. I encourage readers to share their ideas and tips too.

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