Desk Exercise Guide
Stay Active at Your Desk
Work-Break Timer
Work Duration (min)
60 min
Break Duration (min)
5 min
Quick Routines
Choose a pre-made routine or explore individual exercises below
Quick 5-Minute Break
4 exercises
Perfect for short breaks between tasks
🎯 Target Areas:
Neck, shoulders, wrists, and eyes
✨ Benefits:
Relieves tension
Improves focus
Quick and easy
Energy Boost Routine
4 exercises
Get your blood flowing and energy up
🎯 Target Areas:
Full body energy boost
✨ Benefits:
Increases energy
Improves mood
Burns calories
Stress Relief Session
4 exercises
Calm your mind and reduce stress
🎯 Target Areas:
Mind and body relaxation
✨ Benefits:
Reduces stress
Improves focus
Promotes calmness
Posture Correction
4 exercises
Fix your posture and prevent back pain
🎯 Target Areas:
Posture and back health
✨ Benefits:
Improves posture
Prevents back pain
Increases comfort
Full Body Desk Workout
8 exercises
Complete workout using only your desk space
🎯 Target Areas:
Complete body workout
✨ Benefits:
Full body exercise
Improves fitness
Burns calories
All Exercises
Browse individual exercises by category
Neck Stretches
3 minGentle neck movements to relieve tension
None
Benefits:
Relieves neck tension, Improves posture, Reduces headaches
Shoulder Rolls
2 minShoulder mobility exercises
None
Benefits:
Relieves shoulder tension, Improves posture, Increases mobility
Wrist Stretches
2 minWrist and hand exercises for computer users
None
Benefits:
Prevents carpal tunnel, Relieves wrist pain, Improves flexibility
Desk Push-ups
3 minModified push-ups using your desk
Desk
Benefits:
Strengthens arms and chest, Improves posture, Increases energy
Chair Squats
3 minSquat exercises using your chair
Chair
Benefits:
Strengthens legs, Improves balance, Burns calories
Eye Exercises
2 minEye relaxation techniques for screen users
None
Benefits:
Reduces eye strain, Prevents dry eyes, Improves focus
Deep Breathing
3 minStress-relieving breathing techniques
None
Benefits:
Reduces stress, Improves focus, Lowers blood pressure
Ankle Circles
2 minAnkle mobility exercises
None
Benefits:
Improves circulation, Reduces swelling, Increases mobility
Frequently Asked Questions