7 Simple Upper Body Desk Exercises To Do While Working At Home

Working from home is becoming the norm today, which means we sit 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 exercise equipment

Some of the upper body desk exercises you can do at your desk require minimal to no equipment. Equipment is not necessary, but it is 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

Warm-ups before you begin upper body desk exercises

• Wrist Rolls: Combat wrist strain from typing by rotating your wrists 10 times clockwise and then counterclockwise. Repeat whenever your hands feel tired.
• Shoulder Blade Squeezes: To relieve tension in your back, squeeze your shoulder blades together for 10 seconds. Release and repeat up to 10 times.
• Chair Yoga: Incorporate simple yoga poses like seated pigeon or cat-cow stretch to keep your body supple and stimulate blood flow.

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 a comfort level but never go 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 your 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.

Tips for Incorporating These Upper Body Desk Exercises

• Schedule Breaks: Take a 5-minute exercise break every hour. Setting reminders can help make this a routine.
• Deskercise Variety: Change your weekly exercises to target different muscle groups and keep things interesting.
• Stay Accountable: Stay motivated by using a desk exercise buddy system with a colleague.

These are just a few examples of easy upper body desk exercises. Studies show that incorporating exercise into your workday increases your productivity, physical well-being, and mental health. Remember to respect your body’s limits, and make adjustments where needed. Try these exercises to keep the blood flowing and see how much more energy you have during the day.