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

15. The Elbow Elevator (Upper Back Revival)

Desk work can round your upper back and collapse your posture. Wake up your scapulae with this energizing move. Sit or stand tall. Bend your elbows at 90 degrees and raise them to shoulder height, fists facing forward. Now, slowly raise your elbows a few inches higher while keeping your shoulders relaxed and back straight—feel your upper back activate. Lower gently and repeat 10–12 times. This discreet exercise re-engages your postural muscles, relieves slouch-induced tension, and revives your upper back—perfect before presentations or long typing stretches.

16. The Invisible Pull (Back & Arm Activator)

This one's like a resistance-band row—without the band. Sit or stand tall, arms extended straight in front of you at shoulder height, palms down. Now, slowly “pull” your elbows back toward your torso as if rowing an oar, squeezing your shoulder blades together at the end. Hold for a beat, then extend again. Repeat 10–15 reps. Visualize resistance to engage your muscles fully. This builds postural strength, opens your chest, and energizes your upper body—all with zero equipment and zero weird looks.