Today working from home is becoming the norm, which means we are sitting more. Sitting all day may have adverse health effects over time, but you can utilize specific exercises at your desk to stay active. Working the upper body is an easy way to move and still get your work done. Here are 7 simple upper body desk exercises you can do while working at home.
Upper body desk exercises equipment
Some of the exercises you can do at your desk will require minimal to no equipment. Equipment is not necessary, but they are encouraged if you want to step up the workout. Here is some ideal equipment to use for your upper body desk exercises.
Stability Ball Disk– Core and Posture Improvement
Workout Bands– Adds resistance
Resistance Stress Balls– adds weight and needed stress relief
Handweights– Adds resistance
Upper body exercises to do at your desk sitting or standing
Arm Circles
Arm circles can be done with or without resistance sitting or standing.
- Sit in a chair with your back straight at the edge of a stable seat
- Bring your arms out to a T- shape
- Circle clockwise forward 10-15 times and counterclockwise backward
Tricep Dips
Grab a sturdy chair without wheels and stand in front of it
- Place palms facing knuckles forward with your legs at a 90-degree angle and feet flat
- Lower your arms toward the ground until you feel resistance and your upper arms are parallel to the ground
- Return to the starting position
- Repeat up to 10 to 15 times
Tricep Pulses
- Tricep pulses can be done seated or standing
- If seated, lean forward at a 45-degree angle at the edge of your chair with your feet firmly planted.
- If standing, stand straight in front of your chair with your feet shoulder-width apart.
- Keep your arms straight at your sides and pulse them backward
- Hold for a few seconds and return to starting
- Repeat 10-15 times
- You can add bands or weights for resistance
Rotator Cuff forward and backward rotation
- Using a weighted item like a water bottle or weight, sit up straight
- Bring your arm up to a 90-degree angle placing your weight in your hand
- Slowly rotate your arm forward, stopping at shoulder level 10 times
- Reverse the movement beginning at the down position and lifting back to starting 10 times
- Repeat on the other side
Desk Angels
Desk angels as a stretch or a resistance workout.
As a stretch
- Sit upright in your chair with your back straight and your feet planted
- Place your arms behind your head in the middle locking your hands together
- Slowly bring your arms forward at a 90-degree angle
- Bring them back slightly past starting to get a stretch holding 5 seconds
- Repeat up to 10 times
As an exercise
- Sitting upright in your chair, plant your feet
- Take a weighted item in both hands, holding them at a 90-degree angle like a goal post.
- Close them at the same time toward your face squeezing your chest, and return to starting
- Repeat up to 10 times
Oblique Twists
Optional as seated or standing and with or without weight
- Stand or sit straight with feet planted shoulder-width apart
- If using weight, place them in each hand with arms raised at a 90-degree angle
- No weight hold arms at the side raised at 90 degrees or a closed T like a cheerleader
- Twist from one side, stopping at the middle, then the other
- Twist at comfort level but never going to an uncomfortable position
- Repeat 10 times on each side
Shoulder Press
Best used with weights. You can use water bottles or hand weights.
- Using a weighted item in each hand, sit up straight with feet planted
- Bring arms up to your sides at a 90-degree angle
- Press them to the sky and return to the start point
- Repeat up to 10 times
These are just a few examples of easy upper body desk exercises. Studies show when you incorporate exercise into your workday, you are more productive at work. Try these exercises to keep the blood flowing and see how much more energy you have during the day.
