5 Minute Desk Exercises

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5 Minute Desk Exercises Free

By EdApp
4 Lessons
4.3
(17 reviews)

This course is designed to help target and relieve the tension built up from working at a desk for lengthy periods of time.

From the author:This course is designed to help target and relieve the tension built up from working at a desk for lengthy periods of time.

5 Minute Desk Exercises Lessons

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  1. Exercises for Back Pain
  2. Exercises for Neck and Shoulder Pain
  3. Exercises for Carpal Tunnel
  4. Resources

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5 Minute Desk Exercises course excerpts

Exercises for Back Pain

5 Minute Desk Exercises Course - Lesson Excerpt

Meet Sebastian & Vera, they've both been working from home since COVID-19 hit.

Exercises for Back Pain

Since they share a small apartment space they tend to hot desk between the dining room table and the lounge. It's not the most ergonomic solution but it works for their small space.

Exercises for Back Pain

Sitting Back Extension Sit up straight and make sure your feet and places together. Then put the palm of your hands into the small of your lower back and lean backwards to stretch that part out.

Exercises for Back Pain

Thoracic Spine Stretch Cradle your hands behind your head and lift your elbows to your side. Pull your elbow back slightly to stretch out your spine. Keep your gaze straight ahead. Hold this position for 10 seconds, and repeat this 5 times.

Exercises for Back Pain

Torso Stretch

Exercises for Back Pain

Keep your feet facing forward and rest your arm on the back of the chair

Exercises for Back Pain

Then slowly twist your upper body in the direction of the arm that's resting on the back of your chair

Exercises for Back Pain

Hold this pose for 10-30 seconds, then repeat on the other side.

Exercises for Back Pain

Exercises for Neck and Shoulder Pain

5 Minute Desk Exercises Course - Lesson Excerpt

Neck Tension This lesson will cover some stretches you can do at your desk to help relieve neck pain. Tip: Remember to take a break from your desk every 30 mins or so. Simply stand up and do some stretches for 20-30 seconds can be beneficial.

Exercises for Neck and Shoulder Pain

Neck rotation This exercise involves keeping your neck upright and gently turning your head to the left and the right, try to look past your shoulder each time.

Exercises for Neck and Shoulder Pain

Shoulder Shrugs Start with your shoulders in a neutral position.

Exercises for Neck and Shoulder Pain

Then gently raise your shoulders and then let them slowly fall. Repeat this sequence a few times.

Exercises for Neck and Shoulder Pain

Shoulder Extension Stand up and stretch your hands behind you. While clasping your hands gently lift your arms. This should target your shoulder and chest muscles.

Exercises for Neck and Shoulder Pain

Exercises for Carpal Tunnel

5 Minute Desk Exercises Course - Lesson Excerpt

Common Symptoms Burning, itching and numbness in your palm, thumb or middle fingers Weakness in your hands and trouble holding onto things Tingling feeling along your arms Shock like feeling in your fingers

Shake your hands Move your hands as if you were air drying them after washing them. This simple exercise can be done to prevent your median nerve from getting cramped and tight.

Exercises for Carpal Tunnel

This simple exercise can be done to prevent your median nerve from getting cramped and tight.

Exercises for Carpal Tunnel

Fist to Fan Start by holding you hands in a fist.

Exercises for Carpal Tunnel

Next fan your fingers out and stretch them out as wide as you can. Repeat this process around 5-10 times.

Exercises for Carpal Tunnel

Rev'ing a Motorcycle Hold your hands out in a fist like your holding on to the handles of a motorbike

Exercises for Carpal Tunnel

Stretch out your wrists upwards and downwards. So that your knuckles pointed towards the ceiling and eventually point downwards towards the floor.

Exercises for Carpal Tunnel

Thumb Touches Taking turns with each fingers, bend each finger so that it touches the thumb, (like making an 'okay' sign).

Exercises for Carpal Tunnel

5 Minute Desk Exercises Course Author

EdAppEdApp is an award winning, mobile first microlearning platform with integrated authoring and delivery. EdApp contributes training courses that have been created by the in house instructional design specialists.

I like how they give us 5 minute stretches' to help keep ourselves from becoming stiff & sore muscles

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