Easy exercises to do at your desk
Simple moves for your back, neck, wrists and eyes that fit into a work day.
Sitting at a computer all day is hard on your body. Your back gets stiff, your neck leans forward, your wrists get sore and your eyes get tired. Small moves through the day help a lot.
Move little and often
| When | What to do |
|---|---|
| Every 20 minutes | Look away from your screen for 20 seconds |
| Every 30 minutes | Stand up and walk a few steps |
| Every hour | Do two or three exercises below |
| At lunch | Walk for 10 minutes |
For your back
Seated twist. Sit up straight. Put your right hand on your left knee and gently turn to the left. Hold for five breaths. Switch.
Hip stretch. Put your right ankle on your left knee. Sit up and lean forward a little. Switch.
Back bend. Stand up, put your hands on your lower back and lean back a little. Do it three times.
For your neck and shoulders
Door stretch. Stand in a doorway with your arms on the frame. Step forward gently to open your chest.
Shoulder squeeze. Squeeze your shoulder blades together. Hold for five seconds. Do it ten times.
For your wrists and hands
Wrist stretch. Hold one arm out, palm up. Gently pull your fingers back with the other hand. Switch.
Open and close. Spread your fingers wide, then make a soft fist. Do it ten times.
For your eyes
When we look at a screen, we blink less and our eyes get dry and tired. These help.
20-20-20. Every 20 minutes, look at something 20 feet (6 metres) away for 20 seconds.
Blink. Close your eyes slowly and fully, ten times.
Palming. Rub your hands until warm. Cup them over your closed eyes for 30 seconds.
Near and far. Look at your finger close to your face, then at something far away. Do it ten times.
Get your eyes checked if
you often have blurry vision, headaches, or red, sore or watery eyes. You may need glasses for screen work.
Set up your desk
- Feet flat on the floor.
- Screen at eye level, about an arm's length away.
- Wrists straight when you type.
- A small cushion behind your lower back.
Frequently asked questions
What exercises can I do at my desk?
Seated twists, hip stretches, shoulder squeezes, wrist stretches and eye exercises.
What is the 20-20-20 rule?
Every 20 minutes, look 20 feet away for 20 seconds.
How do I stop my wrists hurting?
Keep them straight when you type, and stretch them a few times a day.
How often should I take a break?
Look away every 20 minutes and stand up every 30 minutes.
