Stand, Stretch, and Squeeze Office Exercise

If you have a desk job, chances are you sit for more than 5 hours a day. While this is a common routine, prolonged sitting can lead to several health problems—including an increased risk of cardiovascular disease, type II diabetes, shoulder pain, and neck strain, among other complications.

To combat these effects, health professionals recommend standing up and moving around at least every 30 minutes. One easy way to support this habit is by using a standing desk converter, which allows you to seamlessly switch between sitting and standing throughout your workday.

Maryann Berry, creator of Realign, promotes a technique known as Posture Alignment Therapy—a custom-tailored method that empowers individuals to take charge of their own health. Her approach emphasizes the importance of proper posture and movement, even during work hours.

The good news? There are simple exercises you can do right at your desk to improve your posture, reduce discomfort, and increase your focus.

1. Stand and Stretch

Stand in front of your desk, facing away from it, with your chair in front of you. Lift your right foot and place the top of it on the desk behind you while holding the chair for balance. Check your alignment—your left hip should be directly above your left ankle, and your knees and thighs should be aligned. To deepen the stretch in your quad, tuck your pelvis slightly under.
Hold for 1 minute, then switch sides and repeat.

2. Sit and Squeeze

Adjust your chair so your hips and knees are at a 90-degree angle. Sit up tall, feet flat and hip-width apart. Place a firm object like a water bottle or thermos between your knees. Arch your lower back slightly and begin squeezing your knees together slowly, then release.
Repeat for 60 reps, breathing normally throughout.

Tip: If you don’t have a prop, simply squeeze your knees together without one. You should feel the exercise in your inner thighs while maintaining a strong arch in your lower back.

3. Raise and Circles

Sit with good posture—knees and hips at 90 degrees, feet straight and hip-width apart. Extend your arms to the sides at shoulder level, thumbs pointed out and fingers pressed into your palms. Squeeze your shoulder blades together.

• Circle your arms forward 40 times in a quick, steady pace.

• Relax, flip your palms to face the ceiling, and circle backward 40 times.

Keep your gaze straight ahead to maintain alignment.

Final Thoughts

Working at a desk doesn't have to compromise your health. Incorporating regular movement and posture-friendly exercises into your daily routine can significantly reduce discomfort, improve circulation, and boost your productivity.

To make this even easier, consider upgrading your workspace with tools like standing desks or ergonomic desk converters from AnthroDesk.ca. These simple changes can help you stay active and comfortable throughout your workday—without ever leaving your desk.