Don’t Forget to Stretch!
Most people spend most of their day sitting at a desk, which can lead to back and neck pain, stiffness, and poor posture. Fortunately, some simple office exercises can help to alleviate these problems.
Before you get into your workouts, it’s important to stretch to avoid muscle cramps and help activate your muscles better. Stretching alone can also promote blood flow, relieve tension, and improve your range of motion. You don’t need to do a lot of stretching, but just a few simple exercises will do the trick.
Triceps Tug
This move will help stretch out your triceps and shoulders. Sit up straight in your chair and reach both arms overhead. Bend your elbows and try to touch your shoulder blades. You should feel a stretch in the back of your arms. Hold for 10 seconds and release.
Knee to Chest
This move will help stretch your lower back and glutes. Sit straight in your chair and bring your right knee to your chest. Use both hands to grab your knee and pull it in as close as possible. Hold for 10 seconds and release. Repeat on the other side.
One Arm Hug
This move will help stretch your chest and shoulders. Sit up straight in your chair and reach both arms overhead. Take one arm and get it across your body, hugging yourself. You should feel the tension in your shoulders and triceps. Hold for 10 seconds and release. Repeat on the other side.
Office Chair Back Stretch
This move will help stretch your lower back. Sit straight in your chair and place your hands on the back of your head. Lean back, arching your back over the chair. For a maximum stretch, hold your hands over the chair together. You should feel a stretch in your lower back. Hold for 10 seconds and release.
Hamstring Chair Stretch
This move will help stretch your hamstrings. Sit straight in your chair and extend one leg in front of you. Use a towel or belt to loop around your foot and hold on. Keep your leg straight and lean forward from your hips. You should feel a stretch in the back of your leg. Hold for 10 seconds and release. Repeat on the other side.
Seated Spine Twist
This move will help stretch your spine and shoulders. Sit up straight in your chair and reach both arms overhead. Take one arm and wrap it around your body, placing your hand on the opposite shoulder. Twist your torso to look over your shoulder. You should feel a stretch in your spine and shoulders. Hold for 10 seconds and release. Repeat on the other side.
Calf Raises
This move will help strengthen your calves. Stand up and place your feet flat on the ground. Raise your heels, so you’re standing on your toes, and hold for a count of two. Lower back down and repeat. Do three sets of 10 reps.
Desk Exercises: Upper Body
You don’t need a gym membership or fancy equipment for a great office workout. These simple exercises will help to tone your upper body without any equipment.
Triceps Dips
Start by sitting in your chair with your hands on the edge of the seat, fingers pointing toward your body. Next, lift your bum off the chair and straighten your legs in front of you. Slowly lower your body down until your elbows are at a 90-degree angle. Keep your back close to the chair, and your abs pulled in so you don’t strain your lower back. Press back up to the starting position and repeat for 12-15 reps.
Desk Push-Ups
Start in a standing position with your feet shoulder-width apart. Place your hands on the edge of your desk, and lower your body until your chest is just above the desk’s surface. Then, push yourself back up to the starting position. You can also modify this exercise by placing your feet on a chair or stool. Desk pushups are a great way to pump your heart and burn extra calories throughout the day.
Desk Exercises: Lower Body
These two lower body exercises can help alleviate tension in the hips and buttocks, which do not get much attention during the workday.
Chair Squats
start by standing in front of your chair with your feet shoulder-width apart. Then, lower yourself down into a sitting position, keeping your back straight and your knees behind your toes. Once you’re seated, pause for a count of two before standing back up. You can do this exercise a few times a day to help improve your leg strength and tone your muscles.
Lunges
start by standing with your feet hip-width apart. Take a significant step forward with your right leg, lowering your body until your right thigh is parallel to the ground. Make sure your left knee doesn’t touch the ground. Return to the starting position, then repeat with the left leg. You can also add dumbbells or kettlebells to increase the intensity of the exercise. Start with 10-15 reps on each side and gradually increase as you get stronger.
