Chair Exercises at Work: Simple Yoga and Pilates Movements for Desk Workers

Sitting at your desk again? Your body might be asking for a break.

For many desk workers, the workday can mean long hours of sitting, typing and staring at a screen. Before you know it, your neck feels stiff, your shoulders feel tight and you may even start having back pain in the office.

With September being a good time to focus on wellness, there's no better excuse to add a little more movement to your routine.

The best part? You don't need a gym, a yoga mat or a full hour. Here are simple chair yoga and Pilates-inspired movements you can try at work, some in just a few minutes.

Why Sitting at a Desk All Day Can Leave You Feeling Stiff

The problem isn't simply sitting

Sitting itself isn't necessarily the problem. The bigger issue is remaining in the same position sitting at your office chair for long hours. This usually means:

• Limited movement throughout the day

• Staying in one posture for long periods

• Repetitive computer work

• Spending hours looking at a screen

• Going for long stretches without a break

Even when your workstation is set up appropriately, your body still benefits from regular changes in position and movement.

Your workstation still matters

Movement breaks shouldn't replace a properly set-up workstation. Consider your:

• Desk height

• Chair height

• Back support

• Screen position

• Keyboard and mouse position

A good workstation supports you while you work, while movement breaks give you an opportunity to change position and move.

Key takeaway: Ergonomics and movement work together. A good workstation supports you while you work, while movement breaks help you avoid staying in one position for too long. 

What Is Office Yoga?

 

Chair yoga explained

Chair yoga is a form of yoga-inspired movement that can be adapted for people who prefer to remain seated or use a chair for support. It can be particularly practical in the workplace because you don't need a yoga mat, gym or large amount of space.

Why it can work well in the workplace

Chair yoga can:

• Fit into short breaks

• Be adapted to different abilities

• Encourage gentle movement

• Require minimal space

• Provide a simple way to step away from prolonged sitting

Chair yoga isn't about becoming flexible

You don't need to perform advanced yoga poses at your desk. For the workplace, the goal is simply to introduce gentle movement and a change of position during the working day.

Think of it as a short movement break rather than a full yoga session.

What About Pilates at Work?

Pilates generally focuses on controlled movement, posture, stability and body awareness. It places more emphasis on core engagement and promotes good posture while sitting.

You don't need to complete a full Pilates workout in the office. Instead, simple Pilates-inspired movements can be incorporated into short breaks throughout the day.

Pilates and mindful movement

Simple, low-impact movements can provide an opportunity to:

• Change position

• Move different parts of the body

• Take a break from screen-focused work

• Pay more attention to posture and body position

The key is to keep workplace Pilates simple. Think movement snack, not workout session.  

Now, let’s get started.

7 Simple Yoga Movements for Desk Workers

These chair yoga exercises are simple movements that can be incorporated into your workday.

1. Seated Neck and Shoulder Release

When you're focused on a screen, it's easy to keep your head and shoulders in the same position for longer than you realise. 

Use this gentle movement to reset your neck and shoulders before getting back to work.

1. Sit upright with both feet flat on the floor.

2. Relax your shoulders and let your arms rest comfortably.

3. Take a slow breath in. As you breathe out, gently tilt your head towards one shoulder.

4. Return to the centre and repeat on the other side.

5. Slowly turn your head to look over one shoulder, then return to the centre and repeat on the other side.

Benefits:
Encourages gentle movement around the neck and shoulders and provides a change from holding the same position for extended periods.

2. Seated Side Stretch

 

Hours of screen work can mean spending a lot of time in the same forward-facing position. A seated side stretch provides a simple way to introduce movement through the sides of your body.

1. Sit upright with both feet flat on the floor.

2. Let your arms rest comfortably by your sides.

3. Take a slow breath in and raise one arm overhead.

4. As you breathe out, gently lean your upper body to the opposite side.

5. Take a few comfortable breaths, then slowly return to the centre.

6. Repeat on the other side.

For a more subtle variation: Instead of raising your arm overhead, gently bend one arm behind your back and reach towards the opposite side of your back as you lean. This creates a smaller, more discreet movement that can be easier to do at your desk. The goal is to focus on moving the side of your body and breaking up static sitting.

Benefits:

Encourages movement through the sides of your body and helps break up prolonged static sitting.

3. Seated Spinal Twist

1. Sit upright with both feet flat on the floor.

2. Place your hands comfortably on your thighs or across your chest.

3. Take a slow breath in.

4. As you breathe out, gently rotate your upper body to one side.

5. Pause for a comfortable breath, then slowly return to the centre.

6. Repeat on the other side.

Focus on:
Introducing gentle rotation after spending time facing your screen.

Benefits:

Introduces gentle spinal rotation and gives your body a change from facing your screen in the same position. 

Tip:

Keep your hips facing forward and rotate only as far as feels comfortable. Don't force a deeper twist or use your arms to pull yourself further. 

4. Shoulder Rolls 

One of the simplest desk exercises, shoulder rolls can be done without leaving your workstation.

1. Sit or stand comfortably with your arms relaxed by your sides.

2. Slowly lift your shoulders towards your ears as you breathe in.

3. As you breathe out, roll your shoulders backwards and down in a smooth, circular motion.

4. Repeat several times.

5. Reverse the direction and roll your shoulders forwards.

Benefits:

Encourages gentle movement around the shoulders and can help relieve some of the tension and stiffness that can build up during desk work.

Tip:

Keep the movement slow and relaxed. Don't force your shoulders into a large circle.

5. Seated Chest Opener

1. Sit upright with both feet flat on the floor.

2. Let your arms rest comfortably by your sides.

3. Gently draw your shoulders back and down while opening your chest.

4. Hold the position for a few comfortable breaths.

5. Relax your shoulders and return to your normal sitting position.

6. Repeat a few times.

For an extra stretch: Link your hands behind your back and gently draw them away from your body to deepen the chest and shoulder stretch

Benefits:

Focus on opening the chest and changing your upper-body position. Provides a change from the forward-facing position commonly used when working at a computer and encourages awareness of your upper-body posture. 

6. Seated Forward Fold

1. Sit near the front of your chair with your feet comfortably apart and flat on the floor.

2. Sit tall and take a relaxed breath.

3. Slowly lean forward from your hips, allowing your upper body to move towards your thighs.

4. Let your arms and shoulders relax naturally.

5. Hold for a few comfortable breaths.

6. Slowly return to an upright position.

Benefits:
Provides a gentle stretch through the back of the body and gives you an opportunity to change position after sitting for an extended period.

Tip: Don't force yourself to reach the floor. Only fold as far as feels comfortable.

7. Seated Hamstring Stretch

1. Sit near the edge of your chair with both feet flat on the floor.

2. Extend one leg forward with your heel resting on the floor and your toes pointing up.

3. Keep your back comfortably straight.

4. Gently lean forward from your hips until you feel a comfortable stretch along the back of your leg.

5. Hold for a few breaths, then slowly return to the starting position.

6. Switch legs and repeat on the other side.

Benefits: Gently stretches the hamstrings and provides some movement for the lower body after prolonged sitting.

Tip: Keep the movement comfortable and avoid forcing the stretch.

 

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Safety note: These movements should feel gentle and comfortable. Stop if you experience pain, dizziness or discomfort. If you're unsure whether a particular movement is suitable for you, consult an appropriate healthcare or exercise professional. 

 

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5 Simple Pilates-Inspired Movements You Can Do at Work

1. Seated Core Engagement (Active Sitting)

1. Sit towards the edge of your chair with your feet flat on the floor. 

2. Gently shift your weight until you feel your sit bones supporting you, rather than leaning back on your tailbone.

3. Lengthen through the crown of your head as if a string is gently pulling you upwards. 

4. Keep your pelvis and rib cage comfortably aligned without forcing your posture.

5. Take a few relaxed breaths and maintain this comfortable position as you work

Benefits:

Encourages better body awareness, supports a comfortable upright sitting position and gently engages the core while you work.

Tip: Don't try to sit rigidly straight. Aim for a relaxed, supported position that you can comfortably maintain. 

2. Seated  Figure Four Stretch

 

1. Sit near the front of your chair with both feet flat on the floor. 

2. Place one  ankle over the opposite thigh, creating a “4” shape with your legs.

3. Keep your back comfortably straight and gently lean forward from your hips until you feel a stretch. 

4. Hold the stretch for a few breaths, then slowly return to the starting position.

5. Switch legs and repeat on the other side..

You should feel a gentle stretch around your hip and glute. Don't push down on your raised knee or force the stretch. Only lean forward as far as feels comfortable.

Benefits:

Gently stretches the hips and glutes and provides a change of position during periods of prolonged sitting. 

3. Heel Raises/ Soleus Push Up

 

You can do this exercise seated or standing beside your desk.

1. Place your feet flat on the floor, about hip-width apart.

2. Slowly raise your heels while keeping the balls of your feet on the floor.

3. Pause briefly at the top.

4. Slowly lower your heels back down.

5. Repeat at a comfortable pace.

Benefits:
Helps activate and strengthen the calf muscles and provides a simple way to move your lower legs during periods of prolonged sitting or standing.

Tip:
Keep the movement controlled and use a comfortable range of motion. If standing, hold onto your desk for support if needed.

4. Standing Spinal Roll Down

 

If you have enough space and feel comfortable standing, try this gentle movement:

1. Stand with your feet about hip-width apart and your knees slightly bent.

2. Let your arms hang naturally by your sides.

3. Slowly lower your chin towards your chest and gently roll your upper body forward.

4. Allow your hands to move towards the floor without forcing the stretch.

5. Pause briefly, then slowly roll back up to a standing position.

6. Repeat at a comfortable pace.

Benefits:
Provides a gentle stretch for the back and hamstrings while encouraging movement through the spine after periods of sitting.

Tip:
Keep the movement slow and controlled. Don't force your hands to reach the floor or push into a deep stretch. Only move as far as feels comfortable.

5. Quad Stretch

 

Stand beside your desk and hold onto it for support if needed.

1. Stand tall with your feet about hip-width apart.

2. Bend one knee and gently bring your heel towards your glutes.

3. Hold your ankle or foot with the same-side hand.

4. Keep your knees close together and your standing leg slightly relaxed.

5. Gently hold the stretch, then release your foot and return to the starting position.

6. Repeat on the other side.

Benefits:
Gently stretches the front of the thighs and can help reduce stiffness after prolonged sitting.

Tip:
Keep your torso upright and avoid arching your lower back. Don't pull your foot closer than feels comfortable.

6. Tricep Dips

 

Use a stable, non-wheeled chair placed on a firm surface.

1. Sit near the front edge of the chair and place your hands beside your hips, gripping the edge of the seat

2. Keep your feet firmly on the floor and slide your hips forward until they are just in front of the chair.

3. Slowly bend your elbows to lower your body towards the floor.

4. Keep your shoulders relaxed and your body close to the chair as you lower.

5. Press through your hands to push yourself back up, keeping your elbows slightly bent at the top.

6. Repeat the movement slowly and with control.

Benefits:
Strengthens the triceps and engages the shoulders and upper body, providing a simple strength exercise during a workday.

Tip:
Keep your elbows pointing backwards and avoid lowering too far. Make sure the chair is stable before starting. Stop if you feel pain or discomfort.

The 5-Minute Desk Movement Break

You don't need an hour-long workout to introduce more movement into your workday. Simply pick 4-5 movements you like and do each for a minute. For example 

This simple routine can be done between tasks without requiring a change of clothes or a dedicated exercise area.

When should you take a movement break?

Instead of waiting until you feel uncomfortable, use natural moments in your workday as reminders to move.

For example:

• After finishing a task

• Between meetings

• After a long video call

• Before lunch

• When getting another drink

• At the end of a focused work session

Note: Don't wait until you're already uncomfortable before moving.

Ergonomics and Movement: Why You Need Both

Chair yoga and desk exercises can encourage movement throughout the workday, but they are not a substitute for a properly designed ergonomic workstation. 

A healthier workplace starts with the right foundation.

An ergonomic office chair that  supports your working position

Your chair should adjust to your body and allow you to  find a comfortable working position and. Useful features may include:

• Adjustable seat height

• Lumbar and back support

• Backrest that support movement

• Appropriate seat depth and chair height

For example, our Ergohuman Elite 2 features automatic lumbar support, 5D+ armrests, and adjustable seat height and depth, allowing the chair to adapt to different working positions and support movement throughout the workday.

Your desk and chair should work together

An ergonomic workstation is more than just a good chair. Your desk should work with your chair to create a comfortable, well-positioned workspace. 

When setting up your workstation, consider:

• Desk height – allows your arms to rest comfortably while working

• Legroom – provides enough space to change position and move naturally

• Screen positioning – helps you maintain a comfortable viewing position

• Keyboard and mouse position – keeps your arms and wrists in a comfortable position

A height-adjustable standing desk like the Ergolift can also give you the flexibility to alternate between sitting and standing throughout the workday, providing more opportunities to change position rather than remaining in one posture for too long. 

Movement breaks complement your workstation

Think of it this way:

• Ergonomics: Helps you set up your workspace appropriately.

• Movement: Helps break up prolonged periods of static work.

• Mindful movement: Encourages you to pay attention to how your body feels and how you're positioned.

A comfortable workstation and regular movement habits can therefore complement each other.

Is Your Workplace Encouraging You to Move?

The way an office is designed can influence how people use it. A workstation shouldn't make it difficult to stand, stretch or move around during the day. 

Some quick tips to encourage movement are:

1. Keep frequently used items within reach, but not everything 

Have  essential items nearby, but don't feel the need to put everything within arm's reach. Use a small mug and get up frequently to refill your water, collect something, or simply move around can naturally introduce more movement into your day.

2. Give yourself enough space to stand

Leave enough space around your desk for you to comfortably stand and move away from your workstation.

3. Don't make your workstation your entire world

Your desk is where you work, not somewhere you need to remain all day without moving. Use opportunities such as phone calls, meetings and breaks to change position.

4. Use natural breaks as opportunities to move

You don't need to schedule a formal exercise session every time. Standing up, walking to get water or stretching between meetings can all help break up periods of sitting.

For businesses, this also highlights why workplace design goes beyond simply choosing office chairs. A well-planned workspace can support both productivity and healthier movement habits.

How Employers Can Encourage Movement at Work

 

Movement shouldn't be viewed as something employees have to squeeze into their day on their own. Employers can make it easier by creating a workplace where taking short movement breaks is accepted.

1. Introduce short movement breaks - Encourage employees to stand, stretch or walk away from their desks periodically.

2. Encourage employees to step away from their desks - Encourage face-to-face interactions rather than texting, tea breaks, or habits to reset after a focused task can be a simple way to change position.

3. Consider chair yoga or guided movement sessions - Short chair yoga or movement sessions can introduce employees to simple exercises they can use during the working day.

4. Make movement socially acceptable - Some employees may feel that standing or leaving their desk means they aren't being productive. Build a workplace culture where short movement breaks are normal can help remove this hesitation.

Combine wellness initiatives with ergonomic improvements

Workplace wellness works best when combined with the right  furniture and intentional workstation design.

Consider movement initiatives alongside:

• Ergonomic office chairs

• Standing desks

• Ergonomic workstation layouts

• Adequate space for movement

Simple Ways to Move More During Your Workday

You don't need to turn the office into a yoga studio or spend an hour exercising during work. Plus, ,not everyone is a fan of  yoga or Pilates, and that's completely fine. 

The most important thing is to introduce more movement into your day, and that can be:

• Walking during phone calls

• Taking the stairs in your office

• Walk to speak to a colleague

• Standing during short calls

• Taking a brief walk after lunch

• Stretching between meetings

• Changing your position throughout the day

Small changes like these can make movement a more natural part of the working day. 

At AM Office, we believe workplace furniture and wellness should work together. From ergonomic office chairs to thoughtfully designed desks and workstations, our solutions are designed to help people work comfortably while encouraging natural movement throughout the day. 

Looking to create a more comfortable, movement-friendly workplace? Explore AM Office’s range of office chairs, desks and workstation solutions.