Pain Free Working
Exercises

3 Discreet Upper Body Exercises You Can Do at Your Desk

We’ve recently covered discreet lower body desk exercises, so naturally, it’s time that we shared some for your upper body.

Of course, remember to stand up and walk around and stretch when possible. But when you’re stuck in your chair for long periods of time, consider getting a light workout with these three exercises:

Abdominal Flex

Sit upright in your chair with your back straight. To tighten your abdominal muscles, pull your belly button as close to your spine as possible, hollowing your stomach. Keep flexing for up to 10 seconds, while still breathing normally. Release the flexing position and return to neutral. Do this up to 15 times.

Shoulder Pinch

Sit up straight with your shoulders relaxed. Bring your shoulders back so that you are pinching your shoulder blades together. Maintain that position for up to 10 seconds, then release. Repeat for up to 15 reps.

Arm Press

Sit up with your back straight and arms resting on your desk, bent at 90 degrees. Adjust the height of your chair, if necessary. Make sure you engage your core so your abs are activated as you’re doing this exercise. As you’re ready, press your hands and forearms into the desk, as if you have to balance on the desk using just your forearms. Keep pressing for 30 seconds, while breathing normally, then release the pressure in your forearms without changing positions.

Now move your arms underneath the desk, with your palms touching the underside. Press your forearms into the desk for 30 seconds, all the while breathing normally, then release.

Sheena Bergado

Sheena first met Tricia on a back pain support forum. After becoming online friends they launched PainFreeWorking.com in 2019. Due to suffering from upper back and shoulder pain, Sheena vows to find the best ergonomic office equipment in the Philippines to help fellow desk workers.