You’ll find three incidental exercise suggestions to add to your day when sitting down. If you find you get achy during the day, perhaps from sitting for longer than usual, then this video is for you.

Adding a few extra movements when you remember during the day, while they may not seem like they do very much, can be a great way to keep the body feeling comfortable.

Watch the video or read more below:


Here Are Your Three Incidental Exercise Suggestions to Try:


Exercise #1: Knee to Chest

Incidental Exercise Suggestion - knee to chest, easy to do when you're sat at a desk.

Sitting in a chair, use your hands to pull the knee in close to the chest. You can also try this in standing if you’re up for the balance challenge.

Repeat: 5-6 times

Repeat on the other side.

Note: Don’t worry if you forget to do any exercises when you’re sitting down. It can be hard to remember if you’re engrossed in work. If you want to get into a habit of doing extra exercises, you can link them to a certain activity e.g. before you get up from the chair after sitting for a while, do hug your knee to your chest.

Exercise #2: Squat

You can use the chair for support if needed for this one. Shuffle forwards on the chair and then lower yourself down into a deep squat. This is great for targeting the hips, knees, and ankles all at the same time.

Repeat 5-6 times.

Note: Please don’t do this if you’ve got any pain anywhere, it should feel stretchy but also fairly comfortable to do.

Exercise #3: Shoulders

Shuffle to the edge of the chair and keep your hands there, while you walk your feet forwards and move your body off the chair. You’ll be using your hands and arms to hold yourself in that position for 5-10 seconds.

This one targets the upper back and shoulders.

Repeat 5-6 times. 


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Trying out different exercises is key to improving and maintaining the body’s flexibility, which in turn can help with recruiting muscles efficiently.

If you’ve got any questions on the above, then please let us know (click for contact details).

Remember – Listen to Your Body!

Please remember to listen to your body. Get any aches and pains checked out sooner rather than later.


As with all information given for exercises and exercise programs, when using our exercise videos or information, please use your common sense and don’t do anything that will hurt you. By performing any fitness exercises, you are performing them at your own risk. PhysioFit Health will not be responsible or liable for any injury or harm you sustain as a result of information shared on our website or YouTube channel. This includes emails, videos, and text. Thanks for your understanding.

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