National Bone and Joint Day 2025: 8 simple exercises to do at work if you have a sitting job

Sitting for long hours at a desk can take a serious toll on your bones and joints, leading to stiffness, poor posture, and even long-term health issues(Image: Pexels)

Many of us are sitting in front of our desks for long hours and that causes joint stiffness, back pain and poor posture. “Long duration sitting causes weakness of the spine, hips, and core muscles, making one more prone to chronic joint problems as well as muscular imbalance,” warns Dr Cavita Menon, Orthopaedic Specialist from Health and Life Physiotherapy centre in Noida.

She says that the best part is — you will not need the gym or special equipment to keep fit. Including a couple of exercises over the day will not do any harm except by looking after your joints and bones.

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Neck rolls and shoulder shrugs

Long sitting will put pressure on your neck and shoulders. Move your neck clockwise and then anti-clockwise 5 times from gently. Then follow with some shoulder shrugs, rolling the shoulders to the ears up and down. It relieves tension from tight muscles, increases circulation to your arms and neck, and reduces stiffness in the upper back and neck.

Seated leg Raises

From your chair, extend one leg out and hold it for 10 seconds and alternate. Repeat 10 times on each leg. Without even leaving your seat, this cultivates circulation, engages thigh muscles, and improves knee elasticity.

Wrist and finger Stretching

Repetitive typing will give you wrist pain or carpal syndrome. Then spread your fingers out, hold it for a second or two, then tighten to a fist. Snail your wrists in both directions, but slowly. 2-3 times a day to keep the muscles flexible and to prevent strain injuries.

Seated spinal twist

Put your right hand on the back of the chair, and your left hand on your right knee. Twist yours upper half on to the right side and hold for 10 seconds with a switch on the other side. This basic exercise reduces tension in the back, encourages mobility around the spine and facilitates proper alignment.

Calf raises while standing

Use your chair as a support and stand behind it. This can be done by lifting your heels off the ground, holding this position for a few seconds, then lowering slowly. Repeat 15 times. This will build up the strength of your calf muscles, increase the blood flow in your legs, and decrease the chances of varicose veins.

Desk push-ups

Get your hands to the side of your desk and step back a few feet. Keep lowering your chest over the desk and then push back up. 3. Desk Push-Up (10-15 reps) Desk push-ups help break prolonged periods of sitting and activate your chest, arms, and shoulders.

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Ankle rotations

Stand on one foot and do 10 circles with your ankle clockwise and then anticlockwise. This increases your range of motion, decreases stiffness in the ankle, and improves blood circulation—crucial if you're not getting up and moving a lot.

Wall sits

Find a Wall – Slide down as if taking a seat until your thighs are parallel to the ground. Hold for 20–30 seconds. Wall sits work your thighs, glutes, and core and counterbalance the negative effects of sitting on the lower body.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.