Exercise is a vital part of managing arthritis pain.

Exercise is a vital part of managing arthritis pain, but it can be difficult to get an impactful amount if you're spending hours sitting at a desk every day.

Here are three exercises you can perform at your desk or around the office:

Hand and wrist exercises

Rotate your wrists in both directions to prevent muscle imbalances that can cause pain and injury. To exercise your fingers, alternate between clenching your fists for two seconds and stretching your fingers out wide for four. You can also perform a quick finger exercise by slowly touching your thumb to your index finger (making an "O" shape), then repeating this motion with the rest of your fingers.

Upper body exercises

To keep your upper body strong and flexible, start by slowly rolling your neck in large circles, taking care to roll evenly in both directions. Gently stretch the neck from side to side to extend the muscles running along the side of your neck. Loosen your shoulders by performing a few easy shoulder shrugs and then stretching your arms above your head. Be sure all movements are slow and deliberate, and never bounce in a stretch.

Lower body exercises

It might seem counterintuitive to perform lower body exercises while seated, but it's a great opportunity to do simple dexterity exercises while reducing the chance of injury or strain. Leg lifts are an easy desk exercise that engages different muscles. Lift your legs with a bent knee (as if you're walking) to work out your hip joints. Straight leg lifts will strengthen your quadriceps. Make wide circles with your toes to keep your ankles moving, and lift your toes in the air to perform a simple calf stretch.

An extra tip

Walking is always a good idea. About to send off an e-mail or make a call? How about going to talk to the person face to face instead? You’ll get to stretch, move your body, and you might even settle an issue even faster than you expected.

How do you make sure to move at work? Leave your tips in the comments below.

For more on exercise and arthritis:

Safety Tips for Exercising with Arthritis
An Introduction to Exercising with Arthritis
Great Autumn Exercises for People with Arthritis