The human body doesn’t like maintaining any prolonged static posture.

This is why we asked one of our clients, Foundation Physio & Wellness, a physiotherapy clinic located in downtown Toronto for some advice for those who live at their desk every day.

“It’s a good idea to take some breaks throughout the workday (ideally every 30 minutes) and walk around to keep your body happy.”  — Victoria Lavinskas, Physiotherapist, PT, MScPT

However, Victoria and her team know that not everyone has the luxury to walk away from their desk that often, so they taught us how to maintain a healthy body through the use of desk exercises. We wanted to share them with you in the case that you and your employees spend a lot of time as your desks as well.

Here are 3 exercises you can do at your desk to keep moving throughout the day:

1. Axial Extension

Sit as tall as possible. Imagine someone is pulling up on a hair on the top of your head. Hold this position for 6 sec and repeat 10 times every hour.

2. Shoulder Retraction

Squeeze your shoulder blades back together. This contraction shouldn’t be too strong. Picture trying to hold an egg between your shoulder blades without breaking it. Hold this position for 6 seconds and repeat this 10 times every hour.

desk stretch

3. Trunk Rotations

Keeping your chin tucked in, cross your arms in front of your chest and turn your upper body as far as you can to each side. You can add a deep breath at the end of each repetition, and repeat this 5 times every hour.

desk stretch

 And there you have it – some desk exercises to do when you don’t have the time to take a walk. Feel free to share this with your teams to keep your workplace happy and healthy.

Do you know any other desk exercises? Share them in the comment section below!

Note: these exercises are to be used for preventative purposes. In the case of injury or limitation, please consult with a physiotherapist or chiropractor as soon as possible.


Foundation Physio is one of Toronto’s best-reviewed clinics. Visit them here and speak with one of their health care providers.


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