{"id":90419,"date":"2026-03-12T19:33:17","date_gmt":"2026-03-12T19:33:17","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=90419"},"modified":"2026-03-13T17:35:08","modified_gmt":"2026-03-13T17:35:08","slug":"exercises-to-do-at-your-desk","status":"publish","type":"post","link":"https:\/\/stage.betterme.world\/articles\/exercises-to-do-at-your-desk\/","title":{"rendered":"Exercises to Do at Your Desk: Easy Workouts for Better Posture"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/stage.betterme.world\/articles\/exercises-to-do-at-your-desk\/#How_Does_a_Desk_Job_Affect_Your_Body\" >How Does a Desk Job Affect Your Body?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/stage.betterme.world\/articles\/exercises-to-do-at-your-desk\/#What_Are_Some_Exercises_to_Do_at_Your_Desk_to_Prevent_Bad_Posture\" >What Are Some Exercises to Do at Your Desk to Prevent Bad Posture?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/stage.betterme.world\/articles\/exercises-to-do-at-your-desk\/#How_to_Exercise_at_Your_Desk_in_Secret\" >How to Exercise at Your Desk in Secret<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/stage.betterme.world\/articles\/exercises-to-do-at-your-desk\/#How_to_Have_Good_Posture_when_Working_at_a_Desk\" >How to Have Good Posture when Working at a Desk<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/stage.betterme.world\/articles\/exercises-to-do-at-your-desk\/#How_to_Sit_at_a_Desk_Properly\" >How to Sit at a Desk Properly<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/stage.betterme.world\/articles\/exercises-to-do-at-your-desk\/#How_to_Prevent_Tech_Neck_at_Work\" >How to Prevent Tech Neck at Work<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/stage.betterme.world\/articles\/exercises-to-do-at-your-desk\/#Can_Exercises_Help_Improve_Posture_at_Your_Desk\" >Can Exercises Help Improve Posture at Your Desk?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/stage.betterme.world\/articles\/exercises-to-do-at-your-desk\/#How_Long_Does_It_Take_to_Correct_Posture\" >How Long Does It Take to Correct Posture?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/stage.betterme.world\/articles\/exercises-to-do-at-your-desk\/#Frequently_Asked_Questions\" >Frequently Asked Questions<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/stage.betterme.world\/articles\/exercises-to-do-at-your-desk\/#Whats_the_fastest_way_to_improve_posture\" >What\u2019s the fastest way to improve posture?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/stage.betterme.world\/articles\/exercises-to-do-at-your-desk\/#Whats_the_best_sleeping_position_for_posture\" >What\u2019s the best sleeping position for posture?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/stage.betterme.world\/articles\/exercises-to-do-at-your-desk\/#What_are_some_signs_of_bad_posture\" >What are some signs of bad posture?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/stage.betterme.world\/articles\/exercises-to-do-at-your-desk\/#Whats_the_best_exercise_for_posture\" >What\u2019s the best exercise for posture?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/stage.betterme.world\/articles\/exercises-to-do-at-your-desk\/#Does_lying_flat_on_the_floor_help_with_posture\" >Does lying flat on the floor help with posture?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/stage.betterme.world\/articles\/exercises-to-do-at-your-desk\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">For the most part, modern professional life is characterised by long office hours spent sitting at a desk. While we no longer have to hunt for daily sustenance like our early ancestors did, a life spent sitting, often in rigid positions, can lead to posture problems.<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2117&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Exercises_To_Do_At_Your_Desk\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/PilatesOlesia.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Desk exercises may offer a simple yet impactful way to help combat posture problems caused by the regular 9-5 work schedule. Here\u2019s a guide of exercises to do at your desk that could help you sit better and alleviate musculoskeletal pain.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Does_a_Desk_Job_Affect_Your_Body\"><\/span><b>How Does a Desk Job Affect Your Body?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">According to research, sitting for long hours, e.g. while working a desk job, could lead to a sedentary lifestyle. Spending too much time sitting with very little movement can negatively impact your long-term wellness. Staying inactive is closely linked to a lower life expectancy and a higher likelihood of facing long-term health challenges (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC7700832\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, this isn\u2019t all. Some studies have found links between having a desk job and posture, as well as posture-related discomfort:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">One study that looked at the adverse effects of prolonged sitting found that office workers were the most prevalent demographic to show discomfort with neck, lower back, and shoulders (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC5618737\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Another study that looked at office workers&#8217; health and posture found that a significant number of them complained about (<\/span><a href=\"https:\/\/www.researchgate.net\/publication\/344060196_The_Impact_of_Improper_Body_Posture_on_Office_Workers'_Health\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">):<\/span>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Having an awkward posture during working hours.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Experiencing some physical strain that required professional assistance to manage.<\/span><\/li>\n<\/ol>\n<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Another study that looked at the effects of lengthy sitting in professionals found that many of them reported strain in varying areas, such as the neck, shoulders, upper back, wrists\/hands, lower back, knees, and ankles\/feet. Of all the areas reported, lower-back strain and discomfort were the highest-suffering region (<\/span><a href=\"https:\/\/www.ijcmph.com\/index.php\/ijcmph\/article\/view\/9338\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">In a more recent study, researchers found that using digital gadgets, e.g. using a computer at your work desk, has raised concerns over physical strain due to poor posture. Users of such gadgets experience discomfort in their neck, shoulders, and hands. They may also experience tension in their muscles, tendons, and joints. This leads to worsening posture and changes how a person walks or maintains their balance (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC12633982\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Spending too long sitting during office work can also negatively impact your creativity and lead to more problem-solving errors (<\/span><a href=\"https:\/\/www.mdpi.com\/1660-4601\/15\/8\/1678\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2117&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Exercises_To_Do_At_Your_Desk\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-77900\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/b2b-15-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/b2b-15-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/b2b-15-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/b2b-15-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/b2b-15-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/b2b-15.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_Some_Exercises_to_Do_at_Your_Desk_to_Prevent_Bad_Posture\"><\/span><b>What Are Some Exercises to Do at Your Desk to Prevent Bad Posture?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Desk posture exercises are stretches that you can do throughout the workday to adjust and refresh your seated position. Doing these <a href=\"https:\/\/betterme.world\/articles\/stretches-to-improve-posture\/\">stretches to improve posture<\/a> will help prevent holding the same seated position for too long.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It can also work as a subtle way to help increase your daily physical activity, combating a sedentary lifestyle.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are some stretches and exercises that you can do at your desk while seated to help work on your posture. The best part is that you don\u2019t need any specialized desk exercise equipment to complete them.<\/span><\/p>\n<p><b>Chin Tucks<\/b><\/p>\n<p><span style=\"font-weight: 400;\">If your head sits forward of the shoulders, this stretch may help you realign your head and neck. This can improve your seated position and reduce physical tension (<\/span><a href=\"https:\/\/biomedpharmajournal.org\/vol14no4\/immediate-effect-of-chin-tuck-exercises-on-craniovertebral-angle-and-shoulder-angle-among-collegiates-with-forward-head-posture\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><b>How to perform chin tucks:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit up straight.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Nod your head to pull your chin straight back toward your chest, as if creating a double chin.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Relax your jaw muscles and hold this position for 3-5 seconds.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Relax your muscles and move your chin back to the starting position. This is one rep.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Perform up to 10 reps.<\/span><\/li>\n<\/ol>\n<p><strong>BetterMe: Health Coaching app helps you achieve your body goals with ease and efficiency by helping to choose proper meal plans and effective workouts. Start using our app and you will <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2117&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Exercises_To_Do_At_Your_Desk\" target=\"_blank\" rel=\"noopener\">see good results in a short time.<\/a><\/strong><\/p>\n<p><b>Neck Circles<\/b><\/p>\n<p><span style=\"font-weight: 400;\">As the name suggests, this stretch targets the neck and may help relieve tightness in the area, leading to a more comfortable neck position.<\/span><\/p>\n<p><b>How to perform neck circles:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit upright in your chair with your feet planted on the floor and your arms holding on to the seat of your desk chair.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Relax your shoulders and neck, then lean your head forward.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">In a slow and controlled motion, roll your head toward one side and hold for 10 seconds.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat the movement on the other side.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Relax again and lift your chin back to the starting position. This is one rep.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat this movement up to 5 times. Remember to keep the movement slow and controlled to avoid injury to the neck or dizziness.<\/span><\/li>\n<\/ol>\n<p><b>Shoulder Shrugs<\/b><\/p>\n<p><span style=\"font-weight: 400;\">This exercise helps strengthen and stretch the muscles in your shoulders, neck, and upper back. This helps you maintain a balanced upright position and may also benefit you in relieving everyday tension and stress.<\/span><\/p>\n<p><b>How to perform shoulder shrugs:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit upright in your chair with a straight back.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your core and grasp the sides of the chair for stability.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Inhale and lift your shoulders toward your ears. Hold for 3-5 seconds.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Exhale and relax, dropping your shoulders back down to their neutral position.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">This is one rep. Repeat the movement 10-15 times.\u00a0<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2117&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Exercises_To_Do_At_Your_Desk\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-81911\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/09\/8-1-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/09\/8-1-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/09\/8-1-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/09\/8-1-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/09\/8-1-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/09\/8-1.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><b>Seated Cat-Cow<\/b><\/p>\n<p><span style=\"font-weight: 400;\">This popular stretch helps promote spinal flexibility in the back, which is useful for anyone who spends a lot of time sitting in one position. It also helps relieve tightness in the shoulders, neck, and lower back.<\/span><\/p>\n<p><b>How to perform the seated cat-cow stretch:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit comfortably on a chair. Place your feet hip-width apart and firmly plant them on the floor. Rest your hands on your knees or thighs.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Inhale as you lift your chest toward the ceiling, arch your back gently, and draw your shoulders back and down. Hold for 3-5 seconds. This is the cow pose.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Exhale as you round your back, tuck your tailbone, and pull your belly button toward your back, allowing your chin to drop to your chest. Hold for 3-5 seconds. This is the cat pose.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly continue flowing through these two poses for up to 10 breaths.<\/span><\/li>\n<\/ol>\n<p><b>Seated Chest Opener<\/b><\/p>\n<p><span style=\"font-weight: 400;\">If you tend to sit in a hunched position, this stretch may help balance your alignment. It also helps you take a break from this hunched position throughout the day. This may reduce the risks and physical strain that are associated with slouching.<\/span><\/p>\n<p><b>How to perform the seated chest opener:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit upright and clasp your hands behind your back. This is the start position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Gently straighten your arms, lifting them slightly and opening your chest.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold this position for up to 5 slow, deep breaths.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Release going back to the starting position. This is one rep.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat the stretch 8-10 times.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Combine these exercises into a 10-minute office workout routine for better posture. You can do the routine whenever you have a break. However, if you don\u2019t have set breaks, try your best to be intentional about practicing proper posture and movement techniques when working.<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2117&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Exercises_To_Do_At_Your_Desk\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-81909\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/09\/19-2-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/09\/19-2-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/09\/19-2-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/09\/19-2-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/09\/19-2-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/09\/19-2.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a>\u00a0\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you have some extra free space, standing desk workouts can also be beneficial. Some posture and strength exercises to do at work while standing include:<\/span><\/p>\n<p><b>Wall Angels<\/b><\/p>\n<p><span style=\"font-weight: 400;\">This is great for targeting the upper back as it focuses on the muscles in the shoulders, upper back, and neck.<\/span><\/p>\n<p><b>How to perform wall angels:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your back against a wall, your feet shoulder-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Press your lower back, upper back, and head against the wall.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Raise your arms with your elbows bent at 90 degrees, so your upper arms are parallel to the floor and the backs of your hands are touching the wall.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly slide your arms up overhead, keeping them close to the wall, then return to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for 10-15 repetitions.<\/span><\/li>\n<\/ol>\n<p><b>Standing Back Extensions<\/b><\/p>\n<p><span style=\"font-weight: 400;\">This exercise may help relieve any lower back pressure that\u2019s caused by prolonged sitting. By relieving the pressure and supporting the back, the exercise may eventually help you stand and sit more comfortably.<\/span><\/p>\n<p><b>How to perform standing back extensions:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand upright with your feet shoulder-width apart. Place your hands on the back of your hips for support.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Gently lean backward, allowing your hips to drift slightly forward while lifting your chest toward the sky. Aim for a relatively even curve in the lower back (lumbar spine).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold this position for approximately 10 seconds before returning to the standing position. This counts as one rep.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat this stretch for 10-12 repetitions with slow, controlled movements.<\/span><\/li>\n<\/ol>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/desk-chair-yoga\/\">Desk Chair Yoga for Office Workers: 6 Poses to Support Your Back<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_to_Exercise_at_Your_Desk_in_Secret\"><\/span><b>How to Exercise at Your Desk in Secret<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Some subtle exercises you can do at your desk without drawing attention include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Neck rolls\/circles<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Shoulder blade squeezes &#8211; squeezing the shoulder blades together for 10 seconds, then releasing<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Shoulder shrugs<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Chin tucks<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Unlike some of the other stretches that were mentioned in the previous section, these are more subtle and won\u2019t draw too much attention to you, if at all.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2117&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Exercises_To_Do_At_Your_Desk\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-71640\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/collage-1-1-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/collage-1-1-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/collage-1-1-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/collage-1-1-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/collage-1-1-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/collage-1-1.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_to_Have_Good_Posture_when_Working_at_a_Desk\"><\/span><b>How to Have Good Posture when Working at a Desk<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Consistently engaging your core and performing <a href=\"https:\/\/betterme.world\/articles\/pilates-posture-exercises\/\">posture exercises<\/a> at your desk can help you achieve better posture. It may also help prevent long-term discomfort caused by poor sitting habits.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Research has also stated that switching to a standing desk can positively impact positioning, reduce physical fatigue, and alleviate discomfort in individuals who carry their head forward. This could protect your physical well-being (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC11641771\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, the best option for this is to learn how to sit properly at a desk.<\/span><\/p>\n<p><strong>Whether you\u2019re a workout beast or just a beginner making your first foray into the world of fitness and dieting \u2013 BetterMe has a lot to offer to both newbies and experts! <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2117&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Exercises_To_Do_At_Your_Desk\" target=\"_blank\" rel=\"noopener\">Install the app and experience the versatility first-hand!<\/a><\/strong><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_to_Sit_at_a_Desk_Properly\"><\/span><b>How to Sit at a Desk Properly<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">To sit properly at a desk, you should:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit with your back against the chair.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your feet flat on the floor, and your knees at a 90-degree angle to your hips.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your shoulders relaxed and your elbows close to your body at 90-120 degrees.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ensure the top of your monitor is at eye level.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">The right office equipment\/furniture can help you achieve better desk posture:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>The chair<\/b><span style=\"font-weight: 400;\"> &#8211; It should support your back properly and be the right height. When you sit, your feet should rest flat on the floor. If the chair cannot be adjusted for this, use a footrest and ensure your thighs are parallel to the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>The desk<\/b><span style=\"font-weight: 400;\"> &#8211; Should have enough room for your legs and feet. If the desk or chair are adjustable, adjust their height to make sure your legs and feet move freely under the desk.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Keyboard and mouse<\/b><span style=\"font-weight: 400;\"> &#8211; Should be in front of you so your wrists and forearms remain in line and your shoulders are relaxed. Keep both at an easy-to-reach distance.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Monitor\/laptop<\/b><span style=\"font-weight: 400;\"> &#8211; If you\u2019re using a monitor, place it straight in front of you about an arm&#8217;s length away from your face. The top of the monitor screen should be at or slightly below eye level.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">If you\u2019re working with a laptop, place it on a laptop stand and get an external keyboard and mouse. This will help mimic a monitor setup, which is easier on your wrists, shoulders, and neck<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Elbow and shoulder placement<\/b><span style=\"font-weight: 400;\"> &#8211; Your elbows should always be close to your body, and your shoulders relaxed.<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2117&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Exercises_To_Do_At_Your_Desk\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-81908\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/09\/19-3-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/09\/19-3-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/09\/19-3-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/09\/19-3-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/09\/19-3-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/09\/19-3.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_to_Prevent_Tech_Neck_at_Work\"><\/span><b>How to Prevent Tech Neck at Work<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">To prevent tech neck, you should:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Learn to sit properly at work, as explained in the section above.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place the monitor or laptop at the correct eye level, as mentioned in the above section.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">If you\u2019re using a phone, hold it higher.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Take breaks every 2 hours and do chin tucks and neck circles. This helps to stretch and ease any tension or tightness in the neck area.<\/span><\/li>\n<\/ol>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/chair-yoga-for-office-workers\/\">Chair Yoga for Office Workers: 6 Poses to Combat Stiffness and Fatigue<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_Exercises_Help_Improve_Posture_at_Your_Desk\"><\/span><b>Can Exercises Help Improve Posture at Your Desk?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Yes, it can. Specialized posture exercises such as the ones mentioned above can help improve your posture at your desk. According to research, posture-specific exercise programs have led to improvements in study participants. (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC4499985\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S136085922400192X\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, they aren\u2019t the only options that are available.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Strength training exercises may also help improve any imbalances in posture (<\/span><a href=\"https:\/\/link.springer.com\/article\/10.1186\/s40798-024-00733-5\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">). Some studies have specifically mentioned deep <a href=\"https:\/\/betterme.world\/articles\/partner-ab-workouts\/\">abdominal muscle workouts<\/a> as a catalyst for better posture (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC4339139\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.mdpi.com\/1660-4601\/18\/5\/2741\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Check out this article for seated <a href=\"https:\/\/betterme.world\/articles\/exercises-you-can-do-at-your-desk\/\">exercises you can do at your desk<\/a> for belly fat and abs.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Long_Does_It_Take_to_Correct_Posture\"><\/span><b>How Long Does It Take to Correct Posture?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">It can take anywhere between a few weeks and several months to see changes in your posture. It all depends on the severity of the issue and your consistency with exercise.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2117&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Exercises_To_Do_At_Your_Desk\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-81905\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/09\/22-1-1024x640.png\" alt=\"yoga chair for desk\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/09\/22-1-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/09\/22-1-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/09\/22-1-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/09\/22-1-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/09\/22-1.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span data-sheets-root=\"1\"><h2><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions\"><\/span><b>Frequently Asked Questions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Whats_the_fastest_way_to_improve_posture\"><\/span><strong>What\u2019s the fastest way to improve posture?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">There\u2019s no fast way or trick to improve your posture overnight. As mentioned above, it takes time. However, you can succeed in improving your posture by:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Performing specialized posture exercises<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Doing workouts that target the upper back, chest, and core<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Learning how to sit at a desk properly<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Generally increasing your strength training activities<\/span><\/li>\n<\/ol>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Whats_the_best_sleeping_position_for_posture\"><\/span><strong>What\u2019s the best sleeping position for posture?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">The answer to this remains a point of contention. Some sources say that lying on your back is best, while others say that side sleeping works best. Similar to many other aspects of health and fitness, the best position is often unique to each individual.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In one study, researchers recommended that the side-lying position was the best, but they also stated that side-lying and supine sleep positions had been recommended as the best for people with <a href=\"https:\/\/betterme.world\/articles\/home-pilates-workout\/\">lower-back pain<\/a>. They further mentioned that there was a need for further research to come up with firm recommendations (<\/span><a href=\"https:\/\/bmjopen.bmj.com\/content\/9\/6\/e027633\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Therefore, we can say that there is no consensus regarding which sleep position is best for posture. However, what we can say is that proper sleep is an essential component of any wellness plan (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC12263768\/\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"What_are_some_signs_of_bad_posture\"><\/span><strong>What are some signs of bad posture?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Some signs of bad posture include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rounded shoulders<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A forward-leaning head<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">An uneven pelvis, or uneven shoulders or hips<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">General tension in the neck, shoulders, and back<\/span><\/li>\n<\/ul>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Whats_the_best_exercise_for_posture\"><\/span><strong>What\u2019s the best exercise for posture?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">There\u2019s no single best posture workout. You need a combination of better sitting posture, targeted postural workouts, and <a href=\"https:\/\/betterme.world\/articles\/strength-training-plans\/\">strength training<\/a> to see the best results.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Does_lying_flat_on_the_floor_help_with_posture\"><\/span><strong>Does lying flat on the floor help with posture?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Lying flat on the floor could help improve your posture as it promotes a neutral back. Research has also stated that supine and supportive side-lying positions are better for overall spinal comfort (<\/span><a href=\"https:\/\/bmjopen.bmj.com\/content\/9\/6\/e027633\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/40338112\/\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n\n<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2117&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Exercises_To_Do_At_Your_Desk\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/PilatesOlesia1.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Exercises you can do at your desk can be a good way to gradually improve your posture and relieve any issues that are caused by bad posture. They can also help increase your daily physical activity levels, which will prevent a sedentary lifestyle. However, they alone aren\u2019t enough. You need to incorporate strength training and adjust how you sit at work to see the best results.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>For the most part, modern professional life is characterised by long office hours spent sitting at a desk. While we no longer have to hunt for daily sustenance like our early ancestors did, a life spent sitting, often in rigid positions, can lead to posture problems. Desk exercises may offer a simple yet impactful way [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":90432,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[6],"tags":[],"coauthors":[45],"class_list":["post-90419","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-workouts"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Exercises to Do at Your Desk: Easy Workouts for Better Posture - BetterMe<\/title>\n<meta name=\"description\" content=\"Are you curious about what the best \u2605 EXERCISES TO DO AT YOUR DESK \u27a4 are? Check out this article to get some accessible, easy-to-do desk exercises for better daily posture.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Exercises to Do at Your Desk: Easy Workouts for Better Posture\" \/>\n<meta property=\"og:description\" content=\"Are you curious about what the best \u2605 EXERCISES TO DO AT YOUR DESK \u27a4 are? Check out this article to get some accessible, easy-to-do desk exercises for better daily posture.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/stage.betterme.world\/articles\/exercises-to-do-at-your-desk\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2026-03-13T17:35:08+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2026\/03\/1100-exercises-to-do-at-your-desk-1024x640.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"640\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"BetterMe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"BetterMe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"11 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/exercises-to-do-at-your-desk\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/exercises-to-do-at-your-desk\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/46a2559fa95a734cb81f6fc6a2c3f404\"},\"headline\":\"Exercises to Do at Your Desk: Easy Workouts for Better Posture\",\"dateModified\":\"2026-03-13T17:35:08+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/exercises-to-do-at-your-desk\/\"},\"wordCount\":2223,\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/exercises-to-do-at-your-desk\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2026\/03\/1100-exercises-to-do-at-your-desk.jpg\",\"articleSection\":[\"Workouts\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">For the most part, modern professional life is characterised by long office hours spent sitting at a desk. 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