Desk Detox: Simple 'Deskercises' to Combat Sitting Disease at Work

21. The Shoulder Blade Squeeze (Desk-Friendly Posture Fix)

Sit upright with your arms by your sides, elbows bent at 90 degrees. Pretend you’re holding a pencil between your shoulder blades—now “squeeze” it by drawing your blades together and slightly down. Hold the contraction for 5–10 seconds, then release. Repeat 10 times. This deskercise counters the rounded-forward posture of desk work, re-engages your upper back, and promotes shoulder stability. It’s a tiny move with major payoff—and no one will notice you’re doing it (except your posture).

22. The Toe Tense and Release (Ground-Up Reset)

Reconnecting to your lower body starts at the feet. While seated, plant your feet flat. Curl your toes tightly, hold for 5 seconds, then stretch them wide. Repeat 10–12 times. Then alternate tapping your toes and heels on the floor for 30 seconds. These micro-movements activate circulation in your feet and calves, fight stiffness, and subtly re-energize you from the ground up—especially if you’re in shoes all day. It’s grounding, discreet, and oddly satisfying.