EXERCISE AT YOUR DESK
Most of us have busy lifestyles between work and home so finding time to get enough exercise regularly can be challenging. Incorporating simple stretches, strengthening and even some cardio into your workday is a great way to fit more exercise into each day. It helps to prevent muscle tightness and discomfort at the end of the day, increase your awareness of your posture and boosts your metabolism to offset some of the negative effects of prolonged sitting.
Here are a few stretches and core exercises that can be done without getting out of your chair. Hold stretches for 10 to 15 seconds and repeat 1 or 2 times each and repeat abdominal exercises 5 times each. Pick 2 or 3 exercises to do every hour so that you are doing fewer repetitions but increasing the frequency.
Be creative and find ways to increase your cardio as well. Using the stairs, walking down the hall to talk to a coworker instead of using email and walking in place when talking on the phone are just a few examples of how you can add a little cardio to your work day.
Remember, the more you move, the better you will feel!
Upper Trap Stretch: move your head towards one side with the help of hand.
Levator Scap Stretch: Look down at armpit, take hand place on back of head and gently pull towards hip.
Shoulder Blade Squeezes: Draw your shoulder blades back and down
Seated Transverse Abdominus: Inhale all the way through your belly then exhale all the way out while tightening the core until the belly button is pulled in as far as possible.
Trunk Rotation: Cross your arms over your chest then twist your trunk to the side. Remember to keep your abs engaged.
Seated Transverse Abdominus with Alternate Arms and Legs: Sit on edge of seat with good posture and abs engaged. Slowly lift opposite arm and leg together, then switch.
Seated Hamstring Stretch: Rest your heel on the floor with your knee straight and gently lean forward from the hips until a stretch is felt behind you knee/thigh
Seated Piriformis Stretch: Cross ankle over opposite knee and lean forward from hips