Quick and Easy- The Perfect 5-Minute Desk Exercises For Your Workday

Sep 03, 2025 By: Health and Me, TN Lifestyle Desk

Energy Boost

If you work in an office, exercises such as back turns and seated leg extensions can improve your mental well-being. Even just 5 minutes of exercise can increase your energy during a break. Credit: canva

Desk Exercises

A good desk exercise is simple and easy – you can do it anywhere, anytime. With small, easy movements, you can get the necessary activation for your body during the workday. Credit: canva

Cat and Cow Stretch

The desk cat-cow stretch, a seated version of Marjariasana, eases tension in the back and spine. Sit with feet flat, hands on knees, inhale to arch and look up, then exhale to round and look down. Repeat the same process 5 times. Credit: canva

Neck Rotation Exercises

Neck pain from long desk hours often causes stiffness and poor mobility. Sit straight, drop your chin, then slowly rotate and tilt your head side to side while breathing deeply. Repeat a few times to release tension and improve posture. Credit: canva

Office Chair Sit ups

Office chair sit-ups strengthen your back, knees, and core while engaging the whole body. Sit upright, hold the armrests, keep feet flat, then stand up as you inhale and sit back down as you exhale. Repeat 5 times with steady breathing. Credit: canva

Back Turns for Back Pain and Spine

Back turns are simple seated twists that ease spine and back tension from long hours at a desk. Sit with feet flat, inhale as you twist left, exhale returning, then repeat on the right. Breathe deeply and feel the release. Credit: canva

Forward Bending Exercises

Forward bends help relieve upper and lower back pain by stretching multiple areas at once. Sit with feet flat, interlock fingers behind your back, exhale as you drop your chin and lift your arms, then return to rest while exhaling. Credit: canva

Desk Push-Ups

Desk push-ups help in building strength in your triceps and chest while at your workstation. Place your hands shoulder-width apart on the desk, lower your chest close to it, then push back up. Repeat 10 times with steady form. Credit: canva

Jog in Place For 60 Seconds

Jogging in place for 60 seconds is a quick way to boost energy, raise your heart rate, and shake off grogginess. For better results, lift your knees to or above waist height as you move. Credit: canva

Next: 8 Sit-Up Variations to Strengthen Your Core and Build Stability

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