5 Quick Office Exercises Every Desk Jockey Should Be Doing!

I’m sure you’ve heard it, “sitting is the new smoking”.  Its true, slouching at your desk for 40 hours per week is doing incredible harm to your well-being and its something corporate employees in Canada need to address before its too late.

Taking just five one-minute breaks throughout your work day to perform simple exercises at your desk will dramatically improve back pain, increase joint mobility, and get you standing tall in no time.

Here are five key exercises you can do at your desk everyday:

Half Kneeling Hip Flexor Stretch
9:00am (within minutes of getting to your desk)
Why?  Due to the flexed position of the hips when sitting these muscle groups are at a high risk of tightening up. As a result, an anterior pelvic tilt occurs and overtime causes severe low back pain.

Hold the below position for ~30 seconds per side. Raising your arm above your head and squeezing your glutes tends to increase the stretch.


Exercise: Single Leg Glute Bridge
10:30am  (during your 1st break)
Why? Since people cant see their own back, the posterior chain often is neglected and skipped in our daily workouts. As a result, many corporate workers have poorly developed gluteal muscles and hamstrings, usually from sitting too often and not engaging in activity that activates those important muscles. They are vital for pain free movement, great posture, sports, and for easing back-pain due to the positive impact they have for correcting mis-aligned pelvis positions.

Try 15-20 reps per leg. Elevating the planted foot on a yoga block or bosu ball will increase the range of motion making it the movement even better!



Exercise: Runners Stretch + T Spine Rotation
When? Lunch time (anytime from 12-1pm)
Why? This hybrid stretch is awesome because it targets a variety of muscle groups. From your Hip Flexors, Hamstrings, Glutes, Core muscles, Chest and finally your shoulders! Its truly the king of stretches that will leaving you feeling mobile, and loose!

Start in a push up position then plant one foot next to your hand. From here, take that hand next to your foot and reach to the sky while rotate your chest. Hold for ~15-20 seconds/side and repeat as needed.


Exercise: Plank
When? 2:30  (during your 2nd break)
Why?  Our Abdominal muscle groups provide support for our entire back and for keeping spinal column healthy. In doing so, they also play a vital role in preventing injuries, decreasing low back pain, and drastically improving our posture.

Try holding a Plank for 30 seconds, for 2 sets. A total of one minute daily will guarantee to get you back in the activities you love and will compliment the day to day movement demands life brings your way!



Single Leg Balance
When? 4:45pm (within minutes of leaving the office)
How well you balance offers immediate feedback on your general health. For many in-active people, balance is the first thing that goes, even more so as we age. Weak stabilizers in our ankles are a common cause of trips and falls and could also lead to aches and pains in our knees, hips, and back. When we stand on one foot, we automatically trigger our muscles in our feet, ankle, knee and hips to activate.

Learning to successfully stand on one foot for 30 seconds without tipping over should not be overlooked and will compliment everyday walking and in your favourite activities without discomfort that could eventually lead to major injuries.


Is your company looking for ways to increase the well-being of your valued employees? Fitz offers a ton a variety when it comes to fitness classes and other great health & lifestyle options. Schedule a demo today with our Co Founder Francis to learn more.