In today’s world, our lives have been designed such that we spend most of the day glued to our seats at the office desk. If you are one of those with an 8 to 10-hour desk-job, you know that work can be extremely stressful, and so taking a break is necessary. Here, we have shared a few easy exercises and yoga poses that you can do at your desk to increase your bone and muscle strength as well as decrease the risks of diabetes and heart disorders (usually linked with sedentary lifestyles).
6 Stretching Exercises to do while at Work (for head, neck, arm, shoulders, and legs)
The following simple workouts will help you in keeping your body flexible and healthy.
1. Neck Stretches
While sitting tall, drop your head gradually towards the right shoulder and hold the position for about 8 seconds. Repeat the movement towards the left side.
2. Seated Arm Stretch
Keeping your fingers interlaced, extend your arms towards the sky with the palms facing up.
3. Head Rolls with Chin Down
Drop your chin towards the chest and slowly roll your head from one side to the other.
4. Shoulder Shrugs
Lift both your shoulders up towards the ears and pause for a few seconds before returning to the original position. Do some reps for good measure.
5. Knee Huggers
Bend your knee and raise your right leg. Pull it in close to the chest by holding it with the arms. Hold this position for approximately 10 seconds before repeating on the left side.
6. Seated Hip Stretch
With your right ankle on the left knee, slowly press against your right knee. After repeating a few times, make sure that you do the same movement on the left side.
3 Under Desk Workouts to do while Sitting Down (for legs and hips)
These exercises will help in keeping your muscles active thereby lessening the chances of pain in your hips and legs.
1. Foot Tap
Like football players at practice, you can also tap your feet underneath the desk while being seated. You may tap your feet for about 30 seconds at a time.
2. Seated Leg Raises
In a seated position, straighten your left leg underneath the desk and then lift it up slightly. Hold the position for a second before lowering it to the original position. Repeat 5-8 times before switching to the other leg.
3. Minibike Pedal
Research has shown that pedaling a mini bike (an under the desk exercise equipment) for about 50 minutes per day helps in burning calories while you are sitting at the desk.
5 Standing Desk Exercises with Pictures (for abs, core, back, and legs)
You can upgrade and take the desk exercises to the next level. These exercises will help in getting your blood flowing while challenging your muscles.
1. Pretend Jumping Rope
While standing near the desk, hop on your feet. You may do it with either the alternating feet or both the feet at once. Gradually increase the speed by adding arm movements that you would do with a rope.
2. Calf Raises
Stand up behind the chair and hold onto it for support. Slightly lift your heels up so that you are standing on the toes. Lower your heels to the floor and do 3 sets of 10 repetitions.
3. Glute Squeeze
After standing up, contract your gluteal muscles as hard as possible and hold the contraction for about 10-20 seconds.
4. Standing Leg Curl
Standing behind a chair and holding it for support, kick a foot back and raise the heel towards the top of your thigh. Bring your foot down to the original position and repeat the movement ten times. Then, do the exercise with your other leg.
5. Chair Plank
It is an effective ab exercise that can be done with a desk or chair. Putting your hands at the edge of the chair or desk, walk few paces backward until your body is at an angle of 45 degrees with the floor. Make sure that your feet are hip-width apart while your hips are in line with the shoulders and heels. Hold the position for 30-60 seconds.
Therefore, try these exercises if you want a great stretch while on the job. If you keep forgetting to do these exercises at work, make sure to add a calendar reminder or put sticky notes around your workstation. If you are pregnant, consult a gynecologist before trying these workouts.