Easy Exercises to Do at Your Desk

When you work an office job, or at any occupation where you must sit at a desk most of the day to perform your job, it is easy to become stiff and sore from remaining in this seated position for so long. Many people who work all day report that they have difficulty finding time to exercise.

The following strength exercises, which can be performed efficiently at your desk, will get you toward these goals during a short workday break.

Tricep Book Raise

  1. Find the heaviest book at your disposal.
  2. Stand and hold the book with both hands behind your neck.
  3. Raise the book directly over your head.
  4. Lower the book back behind your neck.
  5. Repeat 15 times.

This exercise will:

  • strengthen your triceps muscles

Sitting Leg Raises

  • Turn your desk chair around so that you have room in front of you.
  • Straighten one leg directly out in front of you.
  • Hold for 5 seconds.
  • Bend your knee, and lower your leg until your foot is just above the floor and hold it there.
  • Repeat with the other leg.
  • Repeat each leg 15-20 times.

This exercised will:

  • strengthen your lower body
  • strengthen and tighten your abdominal muscles

Carpal Tunnel Buster

  1. Stand up in front of your desk.
  2. Place the tops of your hands on your desk palms up, with your fingers facing toward you.
  3. With your arms straight, lean gently forward on your arms.
  4. Hold for 15-20 seconds.
  5. Repeat several times throughout the day.

This exercise will:

  • relieve the stiffness that occurs in the wrists from working on a computer
  • help prevent carpal tunnel syndrome

Sitting Side Stretch

  1. While sitting at your desk, raise your arms above your head.
  2. Grab your left wrist with your right hand.
  3. Bend sideways to the right in your chair, about 45 degrees, pulling your left wrist with your right hand.
  4. Grab your right wrist with your left hand.
  5. Bend sideways to the left in your chair, about 45 degrees, pulling your right wrist with your left hand.
  6. Repeat on each side five times.

This exercise will:

  • increase flexibility
  • increase core strength

Chair-back Calf Raises

  1. Stand behind your chair with your feet together.
  2. Rest your hands on the back of the chair.
  3. Rise up onto your toes as far as you can (you may need to remove your shoes, especially if you are wearing heels).
  4. Hold for 10 seconds.
  5. Repeat 15-20 times.

This exercise will:

  • strengthen your calf muscles
  • relieve leg stiffness

There are other health benefits to doing these exercises such as reduced stress and anxiety. Your body will thank you.

 

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