Boost circulation and mobility with this trainer's five-minute desk-side workout

Gym session or park run calling, but chained to your desk all day?

When time is extra tight and inactivity is making her feel cramped, trainer Eryn Barber likes to turn to a few light exercises and stretches—all of which can be done using nothing but a chair.

Combined into a five-minute workout, these simple moves help offset the downsides of sitting for long stints while helping boost circulation and restore mobility.

“Calf raises [the first exercise] improve circulation to your lower body—especially when sitting down for long periods,” explains Barber, who works with The Fitness Group, a leading provider of personal training courses.

“Box squats and triceps dips build lower and upper-body strength, while aiding your ability to get in and out of your chair,” she continues.

“Arm swings will boost range of motion around the shoulder joint, which is vital when sitting at your desk with arms lowered at your keyboard all day.

“And torso twists increase spinal flexibility—something that is especially important as most people simply don’t move their spine through this plane of motion.”

Here, Barber breaks down each exercise.

Five desk-side exercises to boost circulation and mobility

Next time you're feeling stiff, take five minutes to gently move and mobilize your body.

Perform two sets of each exercise, noting the repetitions below, with a few seconds of rest between sets if you need to catch your breath.

1. Seated calf raise

Sets: 2 Reps: 15-20

• Sit upright with knees bent at 90° and feet flat on the floor.
• Shift the weight into the balls of your feet as you lift your heels off the ground as high as you can.
• Pause, then lower with control.
• To add resistance, place a heavy object on your thighs, such as a book.

2. Box squat

Safety tip: make sure the seat you’re working with is secure and not on wheels.

Sets: 2 Reps: 10-12

• Sit upright with knees bent at 90° and feet flat on the floor.
• Without using your hands, shift your weight forward and push through your feet to stand.
• Sit your hips back to lower yourself to the seat with control, rather than letting yourself flop onto the chair.
• Gently tap your bum on the seat, then drive up to stand.

3. Overhead arm swings

Sets 2 Reps 10-12

• Sit upright with knees bent at 90° and feet flat on the floor.
• Straighten your arms by your sides.
• Move your hands from beside your chair to an overhead position, while maintaining a neutral spine, engaging your core and keeping your shoulders relaxed.
• Lower your arms and repeat.

4. Seated torso twist

Sets: 2 Reps: 8-10 each side

• Sit upright with knees bent at 90° and feet flat on the floor.
• Cross your arms over your chest and rest them on your shoulders, raising your elbows slightly.
• Gently rotate your torso to one side, exhaling into the stretch.
• Pause, then inhale as you return to the center and continue to the other side.

5. Chair / Bench dips

Safety tip: make sure the seat you’re working with is secure and not on wheels.

Sets: 2 Reps: 6-12 depending on strength

• Sit upright with knees bent at 90° and feet flat on the floor.
• Shuffle your butt forward until it's just off the seat and hold the edge of your chair with both hands.
• Lower your body until your elbows are bent 90°, pointing back rather than flaring out
• Extend your arms and raise your hips again. The movement should only come from your elbow joint; nothing else moves.
• As you improve over time, step your feet further from your body until they are straight, which will increase the difficulty of the exercise.