Seated Moves

These moves can be done at your desk without standing-up. They are perfect if you are unable to or work in a shared office where it would be difficult to stand. They offer the maximum benefit with the minimum disruption.

Lessons

King

NEW Exercise instructions. This is generally 100 or so words because it needs to describe the exercise so someone can know what to do and how to do it safely and properly, so they feel great (and doesn’t cause any pain)

Neck Stretch (Side Rotation) Seated

This is a great move for releasing tension in your neck.

Shoulder Roll Seated

This is a great move to stretch the shoulders.The stretches can help relieve muscle tension, pain, and tightness in the neck and shoulders.

Shoulder Roll Seated

Length: 1 minutesAuthor: Hester AllenComplexity: Easy

Wing Span

This is a great move for stretching out your upper body and relieving tension from being seated at your desk.

Wing Span

Length: 1 minutesAuthor: Hester AllenComplexity: Standard

Ankle Twists Seated

This is a great move to stretch and help strengthen ankles and feet.

Arm Circle Seated

This is a great move to help loosen muscles and improve flexibility of the shoulder joints.

Arm Circle Seated

Length: 1 minutesAuthor: Hester AllenComplexity: Standard

Arm Raises (Forward) Seated

This is a great move to stretch the shoulders and arms.

Cross Body Shoulder Stretch Seated

This is a great move for stretching out the shoulders.

Eagle

This move incorporates pretzel-like twists to stretch the shoulders and upper back, engage the core, and strengthen the lower body.

Jumping Jacks Seated

This is a great all over body move to get your heart rate up.

Knee Lifts Seated

This is a great move to strengthen your quads and hamstrings. Keeping these muscles strong will help keep your knees strong as well.

Leg/Arm Marching Seated

As well as moving lots of muscles and joints, this is a great all over body move to get your heart rate up.

Seated Twist

Relieve lower back pain from the comfort of your chair with this simple feel-good move.

Side Stretch Seated

Stretch and strengthen your sides while also getting a nice opening through your chest and shoulders with this exercise

Heel and Toe Raises Seated

This is a great move to help strengthen ankles and feet.

Heel and Toe Raises Seated

Length: 1 minutesAuthor: Hester AllenComplexity: Easy

Symmetrical Fingers

A great and simple exercise for our fingers which, if we spend all day typing on a keyboard, are very necessary.

Symmetrical Fingers

Length: 1 minutesAuthor: Hester AllenComplexity: Easy

Toe Taps

This is a bare-minimum move, but it’s also something that you can (and probably already do) without thinking about it. Tapping your toes as if you were running, can actually help you burn off a few extra calories too!

Wrist Rolls Seated

This is a great move to improve your wrist mobility and relieve tension.

Reverse Prayer

The Reverse Prayer gives an amazing stretch across your shoulders and chest.

Reverse Prayer

Length: 1 minutesAuthor: Hester AllenComplexity: Hard

Punches Seated

A brilliant move to strengthen your shoulders and upper arms….and a little bit of any pent up stress/frustration.

Punches Seated

Length: 1 minutesAuthor: Hester AllenComplexity: Standard

Wrist Rolls Seated

If you’re typing on a keyboard all day, this one feels fantastic and is very necessary for mobilising your wrists and avoiding repetitive strain injuries.

Wrist Rolls Seated

Length: 1 minutesAuthor: Hester AllenComplexity: Easy

Moose Stretch

Making like a moose is a Moments2Move staff favourite. It offers a great stretch for you arms, shoulders and chest.

Moose Stretch

Length: 2 minutesAuthor: Hester AllenComplexity: Standard

Hip Abduction

This is a great move for hips, lower back and knees

Seated Heel Slides

This move helps to strengthen muscles in your legs and support knee mobility and range of movement.

Shoulder Blade Squeeze

This move is great for relieving tension in your shoulders and upper back. Squeezing your shoulders together helps strengthen your back muscles.

Figure 4

This is a great move to relieve tightness in the lower back and outer hips.

Figure 4

Length: 1 minutesAuthor: Hester AllenComplexity: Easy

Knee to Chest

When we sit for extended periods of time, our hips get tight and cause strain on the lower back. This simple move helps to relieve that tightness.

Cross Toe Touches

This is a great move to work everything including the arms, the shoulders, the core, the hips, and even the legs.

Cat Cows Seated

Stretching your spine in this seated pose helps open up the back, chest, and shoulders while strengthening your core muscles to alleviate lower back pain.

Cat Cows Seated

Length: 1 minutesAuthor: Hester Allen

Hip Marches

This exercise will strengthen your hip flexor and thighs. With correct seated posture it will also help your abdominal muscles.

Ankle ABC Seated

This is a great move to mobilise ankles and feet.

Shoulder Shrug Seated

This is a great move to stretch the shoulders. The stretches can help relieve muscle tension, pain, and tightness in the neck and shoulders.

Shoulder Shrug Seated

Length: 1 minutesAuthor: Hester AllenComplexity: Standard

Pigeon ( Leg Crosses)

If you are sitting all day, this is a nice, easy sitting Move that will get your heart pumping blood to the lower half of your body.

Seated Twist and Kick

This is a great move that strengthens your abdominal muscles to protect your lower back.

Forward Fold Seated

A great move to release tension in your upper body and give it a really good stretch!

Forward Fold Seated

Length: 1 minutesAuthor: Hester Allen

Ankle Lifts Seated

This is a great exercise for ankles, feet and circulation.

Neck Stretch ( Side Tilt) Seated

This is a great stretch to relieve tension in your neck and shoulders.

Gentle Backbend Seated

If you’re feeling the mid-afternoon slump, this opens up your shoulders and the front of your chest.

Gentle Backbend Seated

Length: 1 minutesAuthor: Hester AllenComplexity: Standard

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