Simple Physiotherapy Exercises to Keep Your Body Moving During the Workday

Seated Spinal Twist

Sit tall in your chair, feet flat

Place one hand on the opposite knee and gently twist your torso

Hold 10–15 seconds each side

? Improves spinal mobility and posture

????? 2. Shoulder Blade Squeezes

Sit or stand with arms relaxed by your sides

Squeeze your shoulder blades together, hold for 5 seconds

Repeat 10–15 times

? Combats slouching and upper back tension

?? 3. Seated Leg Extensions

Sit upright and extend one leg until it’s straight

Hold for 3–5 seconds, then switch

Do 10 reps per leg

? Activates quads and improves knee mobility

????? 4. Standing Calf Raises

Stand behind your chair and hold for balance

Slowly lift your heels, rising onto your toes

Hold briefly, then lower

Do 15–20 reps

? Boosts circulation and foot/ankle strength

?????? 5. Wall Angels

Stand with your back, head, and arms flat against a wall

Slowly raise and lower your arms like a snow angel

Keep your back from arching off the wall

10 slow reps

? Great for shoulder mobility and posture

????? 6. Hip Flexor Stretch (Standing or Kneeling)

Take a step back with one leg, keeping your front knee bent

Tuck your pelvis under and lean slightly forward

Hold 20–30 seconds each side

? Relieves tight hips from prolonged sitting

?? 7. Seated Marching

While sitting, lift one knee at a time as if marching in place

Alternate for 30–60 seconds

? Engages core and promotes blood flow in the lower limbs

?? 8. Desk Push-Ups

Place hands on your desk (make sure it’s stable)

Step back into a plank position and perform push-ups

10–12 reps

? Strengthens arms, shoulders, and core without going to the floor

?? 9. Standing Side Bends

Stand with feet shoulder-width apart

Reach one arm overhead and lean to the opposite side

Hold for 10 seconds; repeat 3x per side

? Stretches sides of torso and improves spinal flexibility

? Bonus: 3-Minute Midday Movement Circuit

Do this once between meetings or every 2 hours:

10 shoulder rolls (forward + backward)

10 chair squats

10 calf raises

10 torso twists

10 desk push-ups

?? 3 minutes of movement = renewed focus and reduced stiffness

?? How Often Should You Move?

Every 30–60 minutes: Take a microbreak to stretch or walk

Twice daily: Do a 5–10 minute mobility or posture circuit

Daily: Include 10–15 minutes of core, back, and hip-focused exercises

?? Final Tips

? Consistent movement prevents stiffness and strain

? You don’t need fancy gear—your desk and chair are all you need

? Make it a habit by setting calendar reminders or pairing movement with routine tasks