Compression
Compression
Best Desk Exercises for Office Workers
to Relieve Sitting All Day
4 Simple Moves to Refresh Your Body and Mind
to Relieve Sitting All Day
By Fanka Expert
Jodi Barrett
| Sep 23th, 2025 | 3 Min Read
By Fanka Expert
Jodi Barrett
| Sep 23th, 2025 | 3 Min Read
Are you trapped at your desk all day long? You’re not alone. Long hours of sitting can leave you stiff, achy,
and mentally drained. The good news? With just a few intentional movements, you can reset your body, wake up
your muscles, and head back into your workday feeling stronger and more focused.
I’m Jodi Barrett, Kettlebell Fitness Expert. Today I’m sharing four simple exercises you can do right at your
desk with no equipment required.
Move 1 : Neck Rolls With Intention
We’re all guilty of absentmindedly rolling our heads when we’re tight, but I want you to slow it down
and make it purposeful.
· Place your hands on your knees.
· Drop your chin down and scrape it gently along your collarbone.
· Circle slowly, feeling every part of the stretch.
Don’t worry if you hear some snap, crackle, and pop. As long as there’s no pain, that’s perfectly
normal.
Move 2 : Seated Rotational Stretch
Sitting all day can lock up your spine. Let’s get some rotation back into it.
· Plant your feet.
· Place your hand on the outside of your opposite leg - anchor your other
hand on the chair if you can rotate that far.
· Rotate through your torso, hold for 10–15 seconds, then release.
· Repeat on the other side.
Don’t worry if you hear some snap, crackle, and pop. As long as there’s no pain, that’s perfectly
normal.
Move 3：Chair Squats
Time to wake up those legs and glutes. Just make sure your chair is sturdy (not rolling!).
· Stand tall, hinge at the hips, and lower as if you’re about to sit.
·Before your body fully meets the chair, drive through your heels and
come back up.
Try sets of 5–10 reps throughout your day. It’s a great way to sneak in movement without ever leaving
your office.
Move 4.：Hip Hinge
Sitting turns your glutes “off.” Let’s fire them back up with my favorite move.
· From standing, fold forward pushing your hips back push your hips back
into a forward fold.
· Let your arms swing naturally (or rest just behind your ears on your
head to open up your chest if that feels better). This is also with arms behind head referred as a
“Good Morning”.
· Stand tall, and squeeze your glutes and rep the motion.
No kettlebell required, just your body moving with intention.
Move 1 : Neck Rolls With Intention
We’re all guilty of absentmindedly rolling our heads when we’re tight, but I want you to slow it down and
make it purposeful.
· Place your hands on your knees.
· Drop your chin down and scrape it gently along your collarbone.
· Circle slowly, feeling every part of the stretch.
Don’t worry if you hear some snap, crackle, and pop. As long as there’s no pain, that’s perfectly normal.
Move 2 : Seated Rotational Stretch
Sitting all day can lock up your spine. Let’s get some rotation back into it.
· Plant your feet.
· Place your hand on the outside of your opposite leg - anchor your other
hand on the chair if you can rotate that far.
· Circle slowly, feeling every part of the stretch.
· Repeat on the other side.
This one opens your spine, improves posture, and helps counteract that hunched desk position.
Move 3：Chair Squats
Time to wake up those legs and glutes. Just make sure your chair is sturdy (not rolling!).
· Stand tall, hinge at the hips, and lower as if you’re about to sit.
· Before your body fully meets the chair, drive through your heels and come
back up.
Try sets of 5–10 reps throughout your day. It’s a great way to sneak in movement without ever leaving your
office.
Move 4.：Hip Hinge
Sitting turns your glutes “off.” Let’s fire them back up with my favorite move.
· From standing, fold forward pushing your hips back push your hips back into
a forward fold.
· Let your arms swing naturally (or rest just behind your ears on your head
to open up your chest if that feels better). This is also with arms behind head referred as a “Good
Morning”.
· Stand tall, and squeeze your glutes and rep the motion.
No kettlebell required, just your body moving with intention.
Why This Matters
Movement doesn’t have to mean a 60-minute workout. It can be as simple as sprinkling these reset exercises
throughout your workday. By taking just a few minutes to stretch, rotate, squat, and hinge, you’ll:
· Relieve stiffness and tension
· Boost circulation and focus
· Re-energize your body and brain
So the next time you feel sluggish or sore at your desk, remember: strength isn’t only built in the gym.
It’s built in the small, intentional moments you create every day.
Ready to take your movement further? Start building strength and resilience with my 12-Week Start Strong
Program designed to meet you where you are and help you progress with confidence starting with body weight
to kettlebell.
Why This Matters
Movement doesn’t have to mean a 60-minute workout. It can be as simple as sprinkling these reset exercises
throughout your workday. By taking just a few minutes to stretch, rotate, squat, and hinge, you’ll:
· Relieve stiffness and tension
· Boost circulation and focus
· Re-energize your body and brain
So the next time you feel sluggish or sore at your desk, remember: strength isn’t only built in the gym.
It’s built in the small, intentional moments you create every day.
Ready to take your movement further? Start building strength and resilience with my 12-Week Start Strong
Program designed to meet you where you are and help you progress with confidence starting with body weight
to kettlebell.
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