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The Best Gamer Exercises and Stretches

08 Apr 2022

Ever felt stiff after a few hours of playing video games? Do you feel pain down your back,  or do your legs feel stiff? Do your hands feel sore and fatigued? Many gamers commonly experience stiffness and soreness after a longer gaming sesh. However, you can offset and reduce the occurrence of this happening by taking the time to get up and move your body on long gaming days. Read on to learn more about the best gamer exercises and stretches to keep your body in check for optimal gaming performance. 

Are you sitting in the right position?

Gaming Posture

It’s always a good idea to sit in an ergonomic way when gaming, as prolonged stress can cause damage to your body if you aren’t sitting properly. If you’re a gamer who likes longer sessions, consider getting a gaming chair, as they provide great support for your back, legs, and arms while you game. For console gaming, consider an ultra supportive bean bag with a high back for added neck support. 

Top tips for a better gaming posture:

  • Sit straight with your feet flat on the floor 
  • Use armrests to keep your elbows and wrists at a flat, even level
  • If you don’t have armrests try using a pillow on your lap, and under your elbows to give them support
  • If you play on a monitor, the top of the screen should be at your eye level to help keep your back and neck straight
  • Keep the room well lit, to reduce eye strain.


Your hands do all the physical work when gaming, so it isn't unusual for them to get a little cramped up and stiff. Doing simple hand exercises can prevent you from developing carpal tunnel syndrome; a painful condition experienced by gamers and those who work at a computer for long periods of time. Especially when playing console, your thumb is prone to getting strained due to it being overused in particular games. This is why it is important for every gamer to try incorporating gamer thumb exercises into their gaming sessions. 

The following hand exercises are easy to do and don’t require any great effort, so if you have a free moment after a game (or if you’re killed off), try some of these out:

Finger stretch

Make a fist, and then spread your fingers out wide, and hold for around 20-30 seconds. Slowly curl them back into a fist, holding for another 20-30 seconds. Repeat this four or five times on each hand.

Thumb stretch 

If you game with a controller, more than likely, your thumb gets overworked. For the thumb stretch, hold your hand out and spread your fingers, and bring your thumb across your palm to meet the skin just below the lowest joint of your pinky. Hold for 20-30 seconds and repeat around four times on each hand.

Prayer stretch

Your wrist also gets a lot of stress on it from hours of gaming. This is one that is also very simple. Bring your hands together, as if you’re praying, and lower your hands slowly, making sure to keep your elbows at the same level. You should feel a bit of stretch on your wrists. Hold for about 20-30 seconds, then repeat around four times.

Kneeling wrist stretch

Whilst kneeling on the ground, rotate your arms and place your hands flat on the ground so your fingertips are touching your knees. Shift your bodyweight back until you feel a slight stretch in your forearms and wrists. Hold for about 20-30 seconds, and repeat around four times. 


Straight arm stretch

Hold your hand out in front of you, as if to tell someone to stop. Then grab the top of your fingers and gently pull them back until you feel a stretch on your underarm. Hold this for 20-30 seconds, and repeat four or five times on each arm.

Tricep Stretch

You may have done this stretch before at the gym or before beginning a sports activity. Raise your elbow up high and place your hand between your shoulder blades. You will kind of feel like you’re pointing your elbow at the ceiling. Next, grip the top of your elbow with your other hand and gently pull towards the opposite shoulder. You’ll feel a stretch down your arm and side. Do this four or five times, for 20-30 seconds on each arm.

Deltoid Stretch

Bring your hand across your body at a flat level, and try to keep your arm straight. Then, gently hook your elbow and pull towards you until you feel a slight stretch. Do for about 20-30 seconds, and repeat four or five times on each arm.


Your back doesn’t get a lot of action when you’re gaming and can feel stiff after sitting upright for long sessions. It is important to look after your back as it connects to so many parts of your body. 

Interlocked back stretch

A simple stretch to do is bring one hand over your shoulder and meet your hands with one another around the middle of your shoulders. Try hold this position for 20-30 seconds, 4 times each.

Exercise and lifestyle habits

Exercise and Life Habits

Keeping active and exercising is important, it goes without saying. There are a million reasons why someone should exercise, but if you’re a gamer and you want to get better, it may be recommended to hit the gym every now and again.

The myth about all gamers being lazy isn’t true. Professional gamers actually need to keep a healthy lifestyle, so they can meet the high demands required by playing video games professionally. Studies have shown that even 15 minutes of exercise was enough to boost performance. The endorphins and serotonin released from exercise can in turn positively impact your mood and mental performance.

By working out three times per week, not only will you feel better physically, but it will have positive impacts on your cognitive and mental health too. So, if you need another reason to go to the gym besides getting buff, maybe consider that it will improve both your overall wellbeing and your gaming performance as well. 

It goes without saying that getting the right nutrition will greatly supplement good exercise habits. To read more about healthy snack and meal ideas for gamers, check out our blog on nutrition here.

Stay supported, with Throne Boss

Gaming Bean Bag

Our gaming bean bags offer a solution that is both comfortable and provides great support for those who game on console or handheld. Keep your healthy snacks and drinks at easy reach in the side pockets to keep up your energy levels with those long gaming hours. And if you ever want to unwind after an intense gym sesh or a long day at work with a game sesh, you can be assured that your Throne Boss will provide you with the ultimate place to rest and wind down. Stay comfortable, while you game on.  

Disclaimer: Let’s be real! We’re not doctors or nutritionists, therefore these exercise suggestions are not intended to replace advice from qualified health care professionals. In other words, you should seek advice from a professional before attempting any of these exercises. We just want you to have a great experience using our products and these tips can be a helpful reminder when you know what you are doing and/or are advised by qualified health care professionals. We expressly waive any liability of injury from undertaking these exercises.

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