--- title: 5 Exercises at Your WFH Desk description: Minimize pain and injury with movement and stretching through your day. image: https://charters.keenan.com/hubfs/200430-remote-working.jpg --- [![Keenan](https://charters.keenan.com/hs-fs/hubfs/Logos/Keenan_Plum_Web.png?width=150&height=35&name=Keenan_Plum_Web.png "Keenan")](https://www.keenan.com/) - [Solutions](https://charters.keenan.com/solutions) - [About](https://charters.keenan.com/about) - [Trending Topics](https://charters.keenan.com/trending-topics) - Resources - [Webinars & Events](https://charters.keenan.com/events) - [School Safety Center](https://www.keenan.com/Knowledge-Center/School-Safety-Center) [![Subscribe](https://no-cache.hubspot.com/cta/default/5361555/7fd181b9-4f88-422d-b504-015063cffe17.png)](https://cta-redirect.hubspot.com/cta/redirect/5361555/7fd181b9-4f88-422d-b504-015063cffe17) [**Charter School Center**](https://charters.keenan.com/) CHARTER SCHOOLS **TRENDING TOPICS** # 5 Exercises at Your WFH Desk ![](https://charters.keenan.com/hubfs/200430-remote-working.jpg) ###### Posted by Johnna Randazzo | Apr 22, 2020, 7:06:00 AM Last month, we shared tips to make your work-from-home (WFH) workspace ergonomically safer. Along with caring for your body while seated whatever your set up, minimizing pain and injury takes additional movement and stretching. Here’s five suggested exercises to help you limber up your whole body as you go through your day. ### **Calf Stretch** While sitting in your chair, raise your heels leaving just the tips of your toes on the floor. Feel the stretch in your calf muscles and hold for 10 seconds. Return to the starting position and repeat the stretch 8 more times. ### **Leg Lifts** With both your feet flat on the floor, alternate lifting your right and left legs until you touch the underside of your desk or table. This will work both your thigh muscles and your core. Repeat 8 times with each leg. > ## "Minimize pain and injury with movement and stretching through your day." ### **Clenches** Sit straight in your chair with your feet on the floor. Pull in both your abdominal muscles and your glutes, holding for 10 seconds. Do 5 sets of eight repetitions, relaxing for 30 seconds between each set. This exercise is firming – and with consistent performance – slimming. ### **Shoulder Raises** Raise your shoulders toward your ears, alternating left and right five times each. Hold for 10 seconds each time, then relax. Then shrug both your shoulders, rotating them forward 5 times, then backward 5 times. This will help loosen tension in your neck and upper back. ### **Wrist Stretch** This is especially important if you spend a lot of your workday at a keyboard to combat the cumulative stress on your hands, wrist joints and arms. Bend your wrist back, palm up, and gently press with your other hand until you feel a stretching through your wrist. Only apply enough pressure to feel a stretch, not to cause any pain. Bend your wrist the other way, with your palm down, and apply the same gentle pressure for a slight stretch from the back of your hand to your forearm. Repeat 5 times for each wrist. Here’s a bonus exercise if you spend a lot of time in your work chair – get out of your chair and walk! Ideally, you’ll want to get up for five minutes out of every hour of sitting. The health benefits of moving your body go far beyond getting out the kinks – it also reduces your risks for several chronic conditions.   - Share - - - - - - [mailto:?body=https://charters.keenan.com/trending-topics/5-exercises-at-your-wfh-desk](mailto:?body=https://charters.keenan.com/trending-topics/5-exercises-at-your-wfh-desk) ## **Have Questions? Let’s chat.** [![Juliet Lucero](https://charters.keenan.com/hubfs/Trending%20Topics/Lucero_Juliet_Trend_Topics_CS_Contact.png "Juliet Lucero")](https://www.linkedin.com/in/julietslucero/) **Johnna Randazzo, Account Executive** 949-940-1760 ext. 5119 [jrandazzo@keenan.com](mailto:jrandazzo@keenan.com?subject=Trending%20Topic%20Question) [Schedule a Call](https://meetings.hubspot.com/johnna-randazzo)  [![CASchools_TrendTopics_APKeenan_LinkedIn_HeidiNewell](https://charters.keenan.com/hubfs/Trending%20Topics/CASchools_TrendTopics_APKeenan_LinkedIn_HeidiNewell.png "CASchools_TrendTopics_APKeenan_LinkedIn_HeidiNewell")](https://www.linkedin.com/in/heidi-newell-6526497/) **Heidi Newell, Account Executive** 310-212-0363 ext. 2645 [hnewell@keenan.com](mailto:hnewell@keenan.com?subject=Trending%20Topic%20Question) [Schedule a Call](https://meetings.hubspot.com/heidi-newell)  ### Recent Posts [![Rebuilding Employee Engagement](https://charters.keenan.com/hs-fs/hubfs/Charter%20Schools/CS_TT_NL/Header%20Images/220105_EmployeeEngagement.png?height=200&name=220105_EmployeeEngagement.png) Rebuilding Employee Engagement](https://charters.keenan.com/trending-topics/rebuilding-employee-engagement) [![Fire Adapted Communities](https://charters.keenan.com/hs-fs/hubfs/Charter%20Schools/CS_TT_NL/Header%20Images/211222_Wildfires.png?height=200&name=211222_Wildfires.png) Fire Adapted Communities](https://charters.keenan.com/trending-topics/fire-adapted-communities) [![Employee Benefits and Compensation Trends](https://charters.keenan.com/hs-fs/hubfs/Charter%20Schools/CS_TT_NL/Header%20Images/211208_EB-CompensationTrends.png?height=200&name=211208_EB-CompensationTrends.png) Employee Benefits and Compensation Trends](https://charters.keenan.com/trending-topics/employee-benefits-and-compensation-trends) ## Stay Current with the Latest Charter School Trending Topics If there's one guarantee to working in the school industry, it's change. 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