7 Embarrassment-Free Desk Stretches

If you’re often stuck in back-to-back meetings or glued to your computer, it’s hard to find the time and place for physical activity. That’s despite the dread of knowing the health risks of sitting all day. But engaging in energetic star jumps during virtual meetings or in the office might not be everyone's preferred approach.

There is an alternative. I’ve devised a series of undercover chair exercises – discreet energising breaks that seamlessly blend into your workday without drawing attention. These chair exercises are your secret allies, ensuring your body stays engaged and refreshed without causing a stir.

The ‘yes/no’ neck and eye revitalise move

These gentle movements activate your neck muscles, enhance flexibility and provide a moment of relief for your eyes from continuous screen exposure.

1. Begin by nodding your chin towards your chest, feeling a soothing stretch in the back of your neck. Close your eyes or soften your gaze for a brief moment of eye relaxation.
2. Lift your head back to the starting position and open your eyes.
3. Repeat the nodding motion, intermittently closing your eyes to envision a revitalising surge of energy.
4. Shake your head from side to side in a 'no' motion to release tension in your neck.
5. Continue this controlled shaking motion for further neck-muscle loosening, keeping your eyes closed for an invigorating effect.

The ‘I'm not sure’ shoulder shrug move

Unleash tension with this move. Actively engage your shoulder muscles in uplifting and relaxing shrugging motions, providing a dual benefit of muscle invigoration and stretching.

1. Elevate your shoulders towards your ears, engaging the muscles.
2. Hold this elevated position, allowing the tension to build in your shoulder muscles.
3. Let out a sigh as you drop your shoulders, experiencing a sense of relief and relaxation.
4. Repeat this uplifting and releasing motion for a few rounds, synchronising breaths for an overall revitalising effect.

The 'look behind' twist

Add a literal twist to your chair exercise routine with this exercise. Designed to gently work your core and back muscles, this move offers a moment of rejuvenation amid the work chaos.

1. Sit up tall in your chair with your feet flat on the floor and hands resting on your thighs.
2. Slowly twist your upper body to the right, crossing your left hand in front of you to rest on your right thigh. Gaze over your right shoulder.
3. Hold the twist for a few seconds, feeling the gentle stretch along your back and neck.
4. Release the twist and return to the centre.
5. Repeat the twist to the left side, crossing your right hand in front of you to rest on your left thigh. Gaze over your left shoulder. Perform several repetitions on each side for a revitalising sensation.

The 'I’ve dropped my pen' reach-down

This dynamic move provides a gentle lower-back stretch while activating core muscles, ensuring a strong and stable posture.

1. Imagine a case full of pens has dropped on the floor by each side of your feet.
2. Reach down towards the floor next to your left foot with your left hand, feeling a gentle stretch along the right side of your body.
3. Return to an upright position, maintaining excellent posture.
4. Repeat the movement with your right hand, reaching towards your right foot. Engage your core muscles and focus on the gentle stretch along your left side.
5. Perform several repetitions on each side, gradually increasing fluidity and range.

The 'adjusting my shoe' move

Mimic the motion of adjusting your shoe or tying your shoelace to treat your hamstrings and hip flexors to a well-deserved stretch.

1. Sit up straight in your chair, feet resting comfortably on the floor.
2. Extend your left leg forward and flex your left foot, pointing your toes upward.
3. Lean forward from your hips, reaching for your laces or the tips of your toes. Feel the lengthening along the back of your left leg – the stretch in your hamstring.
4. Return to the upright position, sitting tall.
5. Repeat the stretch with your right leg, flexing your foot and leaning in for the undercover stretch.

The 'seated leg lifts' energiser

Add a discreet yet effective lower body workout to your chair exercise repertoire. This move is perfect for engaging your leg muscles without drawing undue attention to yourself.

1. Sit up straight in your chair with your feet flat on the floor.
2. Lift your right leg straight out in front of you, keeping it parallel to the ground.
3. Hold for a few seconds, engaging your thigh muscles.
4. Lower your leg back down to the floor.
5. Repeat with your left leg. Perform several repetitions on each leg, gradually increasing the duration for an added challenge.

The 'desk tap' cardio

Integrate a discreet cardio boost into your work routine with this effective exercise that elevates your heart rate without anyone noticing. This move is perfect for maintaining energy levels during prolonged periods of sitting.

1. Sit comfortably in your chair with your feet flat on the floor.
2. Lightly tap your feet on the floor in a quick, rhythmic motion.
3. Increase the pace to a level that challenges your heart rate without causing discomfort.
4. Continue the desk tap for one to two minutes, adjusting the intensity based on your comfort.
5. Enjoy the subtle cardiovascular workout that will leave you energised and focused for the tasks ahead.

These desk stretches and office exercises ensure your body stays engaged, refreshed and ready for whatever challenges the workday brings. Embrace the subtle side of fitness and let your chair be the tool for a healthier and more energised work life.

Lizzie Williamson is the author of The Active Workday Advantage: Unlock your most energised, engaged and happy self at work, the founder and author of Two Minute Moves and a TEDx speaker, keynote speaker, fitness presenter and certified personal trainer.