Standing desk exercises keep you healthy

Quick Qigong Exercises for Better Health

 June 2, 2021

By  Juli Kramer, PhD

​Quick qigong exercises have a wide range of health benefits. Most importantly, they make it easy to move often throughout your day.

​You have probably read the research that shows that sitting all day significantly increases the risk of chronic, debilitating diseases.

​When my husband worked at home over ​during Covid-19 Stay at Home orders, ​I saw first hand how someone can sit and work all day without moving. He ​would sit for hours, without drinking water or even getting up to walk around to relieve the strain on his muscles.

You might find yourself in the same situation. It’s so easy to get caught up in what you’re doing, feeling like you just need to keep going.

Adding quick qigong exercises to your daily routine

The truth is, you deserve better! Your body is precious and amazing and needs quick qigong exercises during frequent break to stay healthy.

In fact, according to Chinese medicine, health comes from movement, while disease comes from stagnation, which is why standing desk exercises are important for YOU whether you sit or stand while working.

You might wonder, “Which exercises should I do?” It’s easy to feel at a loss for what to do when you normally sit for hours at a time.

No more guesswork! ​Keep reading to see four quick ​qigong exercises that get Blood and Qi flowing in your body.

The best part is these exercises will:

  • strengthen you immune system
  • nourish your lungs, and
  • calm your mind as well!

​It’s easy to exercise throughout your day

​You don’t have to exercise for an hour or more at a time each day for good health. Little movements throughout the day will keep you fit and boost your immune system.

You should move at least every hour, if not every half hour.

​In addition to important health benefits, these ​quick qigong exercises ​release muscle strain in your head, neck, shoulders, and back. Some of the exercises will also help you prevent or reverse gray hair naturally!

Quick Qigong Exercise One – Release strain in your shoulders and back

For the first standing desk exercise, raise your arms to shoulder level in front of your chest with the elbows bentFor step 2 of the first standing desk exercise, reach back with your elbows.Step 2 of standing desk exercise number 1 is to keep your arms at shoulder height and open them wide, pressing them behind you

  1. Raise your arms to shoulder level in front of your chest with the elbows bent.
  2. Keep your arms bent at shoulder height and press your elbows back behind you then return to center. Repeat three times.
  3. Keep your arms at shoulder height but now open the arms wide and press your hands back behind and then return to center. Repeat Steps 1-3 three times.

Exercise Two – Stretch muscles in shoulders and back

For standing desk exercise two, interlace your fingersFor exercise two, keep your fingers interlace and raise your hands above your headFor exercise two, reach your hands behind you and then come back to center

  1. ​Take your hands and interlace your fingers in front of you.
  2. Raise your hands above your head.
  3. Keeping your elbows as straight as you can, press back with your hands and then bring your hands back to center above your head. RepeatSteps 1-3 seven times.

Quick Qigong Exercise Three – Release tension in shoulders, elbows, and arms

For standing desk exercises two and three, interlace your fingersFor quick office exercise number three, keep your fingers interlaced and raise them above your headFor step three of exercise three, bend at the elbows and drop your hands down behind your head. Raise your hands above your hand with your fingers interlaced for different standing desk exercises

  1. ​Interlace your fingers and place them in front of you.
  2. Keeping fingers interlaced and raise your hands above your head.
  3. Bend at the elbows, dropping your hands behind your head.
  4. Raise your hands overhead again, straightening your elbows as much as you can. Repeat Steps 1-4 nine times

Exercise Four – Stretch the spine and calm the nervous system

Interlace your fingers to prepare for the exerciseRaise your hands above your hand with your fingers interlaced for different standing desk exercisesWith your fingers interlaced and above your head, bend to the right. Keep your shoulders facing forward.Come back to center and bend to the side five times.Bend to the left and back to center five times.

  1. ​Interlace your fingers in front of you.
  2. Keeping fingers interlaced and raise your hands above your head.
  3. Starting from center, bend to the right and come back to center, keeping your hands interlaced and over your head. Repeat five times.
  4. Come back to center. Bend to the left and return to center, keeping your hands interlaced over your head. Repeat five times.

Quick qigong exercises videos

​These ​quick qigong exercises are just the beginning. ​Subscribe ​Radiant Shenti’s YouTube channel where you will find new exercises posted weekly. Click here to link to the ​playlist.

Keep moving for better health and a calmer mind.

Additionally, if you are suffering at all from anxiety at this time, please check out our article How to Beat Anxiety.

And don’t forget to subscribe to our newsletter for other great tips, recipes, and advice on how to use Chinese medicine to heal your body and achieve optimal health!

Juli Kramer, PhD


Juli Kramer earned her Ph.D. in Curriculum and Instruction, with Counseling Psychology. She is also certified in Chinese Medicine Nutritional Therapy, is working on her qigong teacher certification, and holds multiple certificates in Chinese medicine. Dr. Kramer recently lived in Shanghai for two years and knew upon her return that she had to share the secrets for health and wellness she experienced everyday in China.

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