Work-related pain isn't just limited to construction and heavy manufacturing. Sitting at a desk in the same position all day, performing repetitive motions, can worsen and even cause musculoskeletal conditions, pain, and general discomfort. Take a few minutes and try some energizing, cost-effective and time-efficient exercises, right from the (dis)comfort of your desk. Get ready for a physical and mental reset: Physiotherapist Breanne Lyon's is here to help! Here's a quick video demo, and the descriptions and recommendations are below.


  1. One Arm Hug
    Take one arm across your chest, and place your hand on your opposite shoulder. Use the forearm of your other arm to cradle your elbow, and pull your elbow into your chest for a deeper stretch. Hold for 25 seconds. Repeat 2-3 times on each side.
  2. Reach for the Sky!
    Begin by sitting straight up in your chair with your feet flat on the ground. Link your hands together, push your palms out in front of you, and reach your arms above your head. Make sure to keep your shoulders relaxed. Hold for 15 seconds, repeat 5 times.
  3. Seated Lat Stretch
    Take one arm above your head, reach to your opposite side with the forearm facing the front. Use your other hand to grab your wrist and pull for a deeper stretch. Hold for 15-30 seconds. Repeat 2-3 times per side.
  4. Seated Tricep Stretch
    Raise your arm and bend your elbow towards your back, reaching your palm as far down as you can. Use your other hand to push your elbow back for a deeper stretch. Hold for 15 seconds. Repeat 3-5 times per side.
  5. Wrist Stretch
    Start with your palms together in front of your chest. Slowly lower your hands toward your waist, keeping your palms together, until you feel a mild to moderate stretch in your wrists. Hold for 15 seconds. Next, push the backs of your hands together for a reverse stretch. Hold for another 15 seconds. Repeat 5 times on each side.
  6. Seated Spine Twist
    While sitting in your chair, cross one leg over the other. Twist your body toward the side with your leg on top. Use the arm of the chair to pull yourself into a deeper stretch. Hold for 15 seconds, repeat 3 times on each side.
  7. Hamstring Chair Stretch
    While sitting at the edge of your chair, with your heels on the ground and toes pointed up, reach your torso toward your legs. Keep your back straight. Hold for 25 seconds, repeat 3-5 times.
  8. Calf Raises
    Stand behind your chair, and place your hands on the back of the chair. Raise yourself onto the balls of your feet slowly, while tightening your calves, and keeping your back straight. Hold for a few seconds at the top, and roll your feet back down. Repeat 10 times.

Want help developing a customized, accessible, and attainable movement routine? Book an appointment with Breanne and get started today. Resolve discomfort and avoid pain and injury. Your body (and your boss!) will thank you.