Pain Free Working
Exercises

Arm Toning Exercises for Desk Workers

Arms and shoulders feeling all achy from typing all day? To relieve that soreness and tone up those arms, do the following exercises when you have time to spare.

Desk Dips

Lean on the edge of your desk, with your feet planted a step away from the edge. Holding onto the edge with your hands, straighten your arms to lift your body without lifting your feet. Bend your arms to 90 degrees to lower your body, then straighten your arms to lift again. Repeat for up to 10 reps.

Prayer Hands

Sit up straight in your chair with your feet planted on the ground. Bring your hands to prayer at your chest, then press your hands into each other. Continue pressing for 30 seconds, then release. Repeat for up to 3 times.

Seated Body Lift

Sit up with a straight back and legs crossed in your chair. Grip your hands on your armrests, then push to lift your body off the chair until your arms are straight, all the while maintaining the crossed-leg position. Hold the position for up to 30 seconds, then bend your arms to lower your body back to the chair. Repeat up to 3 times.

Note: For safety reasons, only do this exercise on non-rolling chairs.

Forearm Lean

Lean against a wall, but instead of leaning with your back, use your forearms to support yourself on the wall. Keeping your forearms on the wall, gradually bend your arms toward the wall without your upper arms touching it, then push back it. Repeat this for 15 reps.

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.