Whole body and breathing Stretches and Exercises for Desk Workers
This page gathers simple stretches and exercises you can do at or near your desk. Find instructions for breathing techniques, cardio movements, and strength exercises for your back, core, arms, and legs.
You can pick one or two movements to do between tasks or during a short break. Pay attention to your body and stop if anything hurts. The goal is to move a little more throughout your workday.
14 movements
| Movement | Position | Dose | Equipment | Visibility |
|---|---|---|---|---|
| Plank | floor | 10 to 30 seconds | none, floor mat | high |
| Diaphragmatic Breathing | floor | 5 to 10 reps | none, floor mat | low |
| Box Breathing | seated or standing | 5 to 10 reps | none | low |
| Wall Push-up | wall | 8 to 12 reps | wall | medium |
| Desk Push Up | standing | 5 to 10 reps | desk | medium |
| Resistance Band Rows | seated or standing | 8 to 12 reps | resistance band, chair | medium |
| Chair Dips | seated | 5 to 10 reps | chair | medium |
| Standing Side Bend | standing | 15 to 30 seconds | none | medium |
| Standing Forward Fold | standing | 15 to 30 seconds | none | medium |
| Standing Calf Raises | standing | 1 to 3 seconds | none, desk, chair | low |
| Seated Cat Cow | seated | 5 to 10 reps | chair | low |
| Marching in Place | standing | 20 to 60 reps | none | medium |
| Stair Climbing | standing | 1 to 3 reps | stairs | high |
| Seated Jumping Jacks | seated | 10 to 20 reps | chair | medium |
When to see a doctor or physio
Gentle movement should feel like mild tension or effort, never sharp pain. Stop and get checked if a movement causes numbness, tingling, pain that spreads into an arm or leg, dizziness, or pain that lingers or gets worse after you stop. If you have a recent injury, surgery or an ongoing condition, ask your doctor or a physical therapist which movements suit you.
All body areas · Desk setup and habit guides
How this page was put together: general guidance consistent with public workstation and movement-break resources from OSHA, CDC/NIOSH and the NHS, and with standard exercise handouts. It was drafted with AI assistance, checked in a separate review pass and edited under our editorial policy. It is not medical advice and no clinician reviewed it. Last checked October 2026.