3 Simple Desk Exercises You Can Do at Work: Tips From An ABHI Health Coach

Most of us spend 8 to 9 hours a day sitting at a desk. Over time, prolonged sitting takes a serious toll on the body: it tightens the muscles in your chest, shoulders, and hips, weakens your core, strains your lower back, and slows down circulation. It also quietly builds up physical tension that manifests as stress, fatigue, and poor concentration by the end of the day.

The good news is that you don’t need a gym or even a lot of time to counter this. Small, consistent movement breaks through the workday can make a significant difference to how your body feels and how well you perform.

Meet Your ABHI Health Coach

Priyanka Peter is a physiotherapist and health coach at Aditya Birla Health Insurance. She has put together 3 simple exercises you can do right at your desk — no equipment needed, no changing into gym clothes, no stepping away from your workspace.

Exercise 1 — Elbow Stretch

Keep your elbows back and stretch. Hold for 30 seconds. Keep your timer on.

Exercise 2 — Hands Behind Back, Look Up

Keep your hands behind your back and look up. Hold for 30 seconds.

Exercise 3 — Ankle on Knee Stretch

Keep your ankle on your knee and try to touch your toe. Hold for 30 seconds, then stop.

How These Exercises Help

According to Priyanka, doing these three exercises regularly will give you instant stress relief and help you maintain a good posture.

Talk to An ABHI Health Coach

Have a chronic condition? With the right guidance, managing it can feel a lot easier. Get access to dedicated health coaches when you choose an ABHI policy.