Top 5 Office Exercises

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Do you have trouble with neck and back stiffness, and a tingling sensation down to your fingers? Or do you get frequent neck and back stiffness from prolonged sitting in front of computer, with a tingling sensation at your fingers from prolonged typing?

The following office exercises are a great way to prevent these symptoms from happening. These exercises involve stretching the neck, back and wrist to keep your body from becoming stiff. These exercises can also be done; all while moving within the comfort of your office chair.

1. Wrist Stretch

Wrist Stretch

Extend arm in front, palm up and grab the fingers with the other hand. Gently pull the fingers towards you to stretch the forearm, holding for 20-30 seconds. Repeat on the other side.

2. Wrist & Forearm Movement

Wrist & Forearm Movement

Press hands together in front of chest, elbows bent and parallel to the floor. Gently bend wrists to the right and left for 10 reps.

3. Upper Back Stretch

Upper Back Stretch

Sit tall and interlace both hands together and stretch up towards the ceiling, holding for 20-30 seconds.

4. Side Trunk Stretch


Sit tall and place one hand at the side of the chair and reach down towards the floor and raise another hand up by the side of the ear and reach up towards the ceiling simultaneously, holding for 20-30 seconds. Repeat on the other side.

5. Lower Back Stretch


Sit tall and place the left arm behind left hip. Gently twist to the left, using the right hand to deepen the stretch, holding for 20-30 seconds.  Repeat on the other side.

If you have any injuries, illnesses or other conditions, please see a doctor or physiotherapist before trying out these exercises.