Desk worker workout
Pick what you do for work. Get a short routine that strengthens what your day weakens and loosens what it tightens.
Desk worker
Warm-up
- Cat-cow45 seconds, slow · works spine mobility
Moves from start to end, then repeats
Teal: muscles stretched
Start End How to do it
Start on hands and knees, hands under shoulders and knees under hips. Breathe in as you drop your belly and lift your head and tailbone. Breathe out as you round your back up toward the ceiling and tuck your chin. Move slowly between the two.
- Shoulder rolls30 seconds each way · works shoulders
Moves from start to end, then repeats
Teal: muscles stretched
Start End How to do it
Stand tall. Lift your shoulders up toward your ears, roll them back, then let them drop down in one slow circle. Do half the time this way, then reverse the direction.
Strength
- Glute bridge3 × 12 · works glutes
Moves from start to end, then repeats
Orange: muscles worked
Start End How to do it
Lie on your back with knees bent, feet flat and hip-width apart, arms by your sides. Push through your heels and squeeze your glutes to lift your hips until shoulders, hips and knees form a straight line. Pause for a second, then lower slowly.
- Wall angels3 × 10 · works upper back
Moves from start to end, then repeats
Orange: muscles worked
Start End How to do it
Stand with your back, head and hips against a wall. Bend your arms into a goalpost shape with the backs of your hands touching the wall. Slide your arms up as far as you can without arching your back, then slide them back down.
- Bird dog3 × 8 each side · works core, glutes
Moves from start to end, then repeats
Orange: muscles worked
Start End How to do it
Start on hands and knees with a flat back. Reach one arm forward and the opposite leg straight back at the same time, keeping your hips level. Hold for a second, return, then switch sides.
Stretch
- Hip flexor stretch30 seconds each side · works hip flexors
Moves from start to end, then repeats
Teal: muscles stretched
Start End How to do it
Kneel on one knee with a pad under it and the other foot flat in front. Tuck your tailbone under, squeeze the glute of the back leg and lean forward gently until you feel a stretch at the front of the hip. Hold, then switch.
- Doorway chest stretch30 seconds · works chest
Moves from start to end, then repeats
Teal: muscles stretched
Start End How to do it
Stand in a doorway with your forearm on the frame and elbow at shoulder height. Step slightly through until you feel a stretch across your chest, keeping your ribs down. Hold, then switch arms.
- Neck side stretch20 seconds each side · works neck
Moves from start to end, then repeats
Teal: muscles stretched
Start End How to do it
Sit or stand tall. Gently tilt your ear toward your shoulder while keeping the opposite shoulder down. Rest your hand lightly on your head without pulling. Hold, then switch sides.
General fitness information, not medical advice. Stop if you feel sharp pain, and see a doctor or physio if pain continues. Check with a professional first if you have an injury or health condition.