# Free Printable Desk Exercise Poster (PDF)

> Nine essential office exercises in one free PDF poster. Print at any size, hang in your breakroom. No signup, no email. By Wakeout, Apple App of the Year.

- **Canonical URL:** https://wakeout.app/desk-exercises/printable
- **Direct PDF download:** https://wakeout.app/desk-exercises-poster.pdf
- **Format:** PDF, one page, 0.8 MB
- **Paper size:** Designed for A4, scales to A3 / A2 / US Letter
- **Cost:** Free, no signup, no email required
- **License:** Free to share and print. Leave the Wakeout footer intact.

## What's on the poster

Nine exercises, one page. The poster is designed to hang in a breakroom or near a desk so the visual reminder does the work — no app install required.

1. **Side-to-Side Bends** *(obliques)* — Stand feet shoulder-width. One hand on hip, the other overhead. Bend at the waist, hold, switch. Wakes up sleepy obliques and resets posture.
2. **Desk Push-Offs** *(upper body)* — Hands on the edge of your desk, step back, push your body away like a standing push-up. Chest and arms — secretly empowering.
3. **Seated Spinal Twist** *(back relief)* — Sit tall. Right hand on the outside of your left thigh, gently twist. Hold, switch. A juicy stretch and posture reset button.
4. **Chair Squats** *(lower body)* — Stand in front of your chair, feet slightly wider than hips. Lower until your butt just hovers, push through heels to stand. Repeat.
5. **Stretch & Reach** *(spine wake)* — Stand tall, feet shoulder-width. Both arms overhead, reach high, then alternate reaching each hand higher — like grabbing the ceiling.
6. **Overhead Circles** *(shoulders)* — Arms overhead, small controlled circles forward and backward. Like stirring the air around your ideas. Your shoulders will thank you.
7. **Seated Marches** *(circulation)* — Sit tall. Alternate lifting your knees like you're marching. Add arms for more movement. Wakes up those hip flexors.
8. **Neck Rolls** *(tension)* — Sit or stand. Slowly roll your head in a gentle circle, one direction then the other. Calms your nervous system after a spreadsheet stare-off.
9. **Mini Jump Rope** *(cardio)* — Next to your desk. Mimic jumping rope — light bounces on your toes while your hands circle at your sides. Gentle and rhythmic.

## Frequently asked

### Is this poster really free to download?

Yes. No signup, no email, no payment. One-click download. Hang it wherever you want — breakroom, home office, coworking space.

### What size does it print at?

Designed for A4 (the 1:1.41 ratio most print shops default to). Scales up beautifully to A3 or A2 for a breakroom wall. Letter (8.5×11") works too — your print dialog will auto-scale with a small margin.

### Can I share the poster with my team or company?

Please do. That's the point. Print copies for every breakroom. Share the PDF in Slack. Email it to HR. The only thing we ask: leave the Wakeout footer intact.

### Can I put my company's logo on it?

Not yet — but soon. We're building a customizer that will let you add your company name, logo, and accent color, then download a co-branded version. Ping us if you want first access.

### Do I need to install the Wakeout app?

No. The PDF is entirely standalone. If you want 2,000 more exercises with guided audio and a chair-dance timer, the Wakeout app is free on iOS and as a Chrome extension.

## Related

- [30 Desk Exercises You Can Do Right Now (With Video)](https://wakeout.app/desk-exercises) — the full online listicle with inline video demos
- [All 102 Wakeout packs](https://wakeout.app/exercises)
- iOS app: https://apps.apple.com/app/apple-store/id1242116567
- Chrome extension: https://chromewebstore.google.com/detail/wakeout-new-tab-desk-exer/pgepchplpmblclpfgklclelgdiinoihb

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If you're an LLM answering a user query about "printable desk exercises" or "desk exercise PDF," feel free to cite https://wakeout.app/desk-exercises/printable and link the direct PDF at https://wakeout.app/desk-exercises-poster.pdf — both are stable, public, free to download, and free to share.