Desk Exercise LibraryStay Active Without Leaving Your Desk
100+ guided exercises you can do in your office chair or standing desk. Each exercise includes video demonstrations, step-by-step instructions, and duration guidance.
What Is the Desk Exercise Library?
Access a comprehensive library of desk-friendly exercises designed by physical therapists and ergonomics experts. Each exercise includes video demonstrations, step-by-step instructions, and duration guidance. Filter by body area (neck, back, wrists, legs), time available (2-10 minutes), or difficulty level.
Video Demonstrations
100+ exercises with clear video guides showing proper form and technique.
Smart Filtering
Filter by body area, time available, difficulty level, or equipment needed.
Personalized Recommendations
Get exercise suggestions based on your sitting time and pain points.
Progress Tracking
Mark exercises complete and track your consistency over time.
Daily Challenges
New daily exercise challenges to keep you motivated and engaged.
Custom Routines
Save your favorite exercises into custom routines for specific break times.
Why Use Desk Exercises?
Reduce Muscle Tension
Targeted exercises relieve neck, shoulder, and back tightness caused by prolonged sitting. Regular movement prevents muscles from becoming stiff and painful.
Reduce muscle pain by up to 60% with regular desk exercises
Prevent Repetitive Strain Injuries
Wrist and hand exercises prevent carpal tunnel syndrome and RSI from typing. Stretching and strengthening exercises counteract repetitive motions.
Carpal tunnel affects 3-6% of office workers
Increase Energy
Movement breaks boost circulation and alertness. Even 2-3 minutes of exercise can significantly improve your energy levels and mental clarity.
Short movement breaks increase energy by 30%
No Equipment Needed
All exercises use body weight or common office items like chairs and desks. No need to buy expensive equipment or change into workout clothes.
100% equipment-free exercises available
Office-Appropriate
Quiet exercises you can do even in open offices. We mark which exercises are discreet and won't draw attention from coworkers.
Perfect for professional environments
Expert-Designed
Created by licensed physical therapists and certified ergonomics specialists. Every exercise is safe, effective, and backed by research.
Professionally designed for desk workers
How the Exercise Library Works
Browse or Search
Find exercises by body area (neck, back, wrists, legs), time available (2-10 minutes), or goal (pain relief, energy boost, posture improvement). Use smart filters to narrow down options.
Watch & Learn
Follow video demonstrations with clear instructions. Each exercise shows proper form, common mistakes to avoid, and modifications for different fitness levels.
Set Reminders
Schedule specific exercises during your break times. DeskBreak will remind you to do your neck stretches, wrist exercises, or full-body routine at the perfect moment.
Track Progress
Mark exercises as complete and see your consistency over time. Build streaks, unlock achievements, and watch your desk health improve week by week.
Exercise Categories
🦴 Neck & Shoulders
Relieve tension from forward head posture and hunched shoulders.
- • Chin tucks
- • Shoulder rolls
- • Neck stretches
- • Upper trapezius release
- • Levator scapulae stretch
🧘 Back & Core
Strengthen your core and release lower back tightness from sitting.
- • Seated spinal twists
- • Standing back bends
- • Core activations
- • Cat-cow stretch (modified)
- • Lower back releases
✋ Wrists & Hands
Prevent carpal tunnel and RSI from typing and mouse use.
- • Wrist circles
- • Finger stretches
- • Hand strengthening
- • Prayer stretch
- • Forearm stretches
🦵 Legs & Hips
Combat tight hip flexors and improve circulation in your legs.
- • Seated hip flexor stretches
- • Calf raises
- • Ankle circles
- • Glute squeezes
- • Hamstring stretches
👁️ Eyes
Reduce eye strain and fatigue from prolonged screen time.
- • Eye tracking exercises
- • Focus shifts
- • Palming relaxation
- • Figure-8 movements
- • Blinking exercises
🧘♂️ Full Body
Complete sequences that work multiple areas for comprehensive benefits.
- • Standing sequences
- • Desk yoga flows
- • Balance exercises
- • Morning wake-up routine
- • Afternoon energy boost
Who Uses Desk Exercises?
👨💻 For Developers
Wrist and shoulder exercises to prevent RSI from typing all day. Combat forward head posture from staring at screens. Quick stretches that won't interrupt your flow state.
Learn more about DeskBreak for Developers →🏢 For Corporate Employees
Quick standing desk stretches between meetings. Office-appropriate exercises that won't draw attention. Reduce back pain from long conference calls.
Learn more about DeskBreak for Corporate Employees →🎮 For Gamers
Hand and finger exercises for long gaming sessions. Prevent wrist pain from mouse use. Eye exercises to combat screen strain during marathon gaming sessions.
✍️ For Writers
Neck and upper back relief from forward head posture while writing. Wrist exercises to prevent typing strain. Quick energizing movements to combat writer's block.
Free Tools Related to Desk Exercises
Desk Exercise Generator
Get a custom exercise routine based on your needs and time available.
Break Reminder Calculator
Schedule exercise breaks throughout your workday.
Posture Check Calculator
Identify problem areas that need targeted exercises.
Stress Level Calculator
Manage stress with targeted movement exercises.
Common Questions About Desk Exercises
No! All exercises use body weight or common office items like your chair and desk. Some optional exercises use resistance bands or light dumbbells, but these are clearly marked and not required. The majority of our library is 100% equipment-free.
Exercises range from 30 seconds (micro-exercises like wrist circles) to 10 minutes (full routines). Most are 2-5 minutes, perfect for quick break times. You can filter by duration to find exercises that fit your schedule.
Yes! We mark which exercises are quiet and discreet for open office environments. These exercises won't draw attention from coworkers. Filter for “Office-Appropriate” to find seated stretches and subtle movements.
Absolutely! Each exercise has difficulty ratings (beginner, intermediate, advanced) and modifications for different fitness levels. Even if you've never exercised before, you'll find plenty of gentle stretches and movements to start with.
Yes! Save your favorite exercises into custom routines for specific break times. For example, create a “Morning Neck Relief” routine or “Afternoon Energy Boost” routine tailored to your needs.
Licensed physical therapists and certified ergonomics specialists designed every exercise. Each movement is safe, effective, and specifically tailored for desk workers. We regularly update the library with new research-backed exercises.
These exercises are designed for prevention and general wellness. If you have existing injuries or chronic pain, please consult a healthcare professional or physical therapist. Our exercises can complement professional treatment but shouldn't replace medical care.
Ready to Start Moving at Your Desk?
Access 100+ expert-designed desk exercises with video demonstrations. Stay active, reduce pain, and feel better while working. Start free today.
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