Motivate While Working - Exercises That You Can Ease Easily At Your Desk
Many of us spend more than nine hours a day sitting at our desks. This usually means not only being in a bad mood and not working, but with a lot of time-consuming work, there is a good chance that we will not always be able to get into the exercises we were hoping to do after the time was up.
Combining exercise on a work day — right at your desk — feeds your body a workout break to break the sedentary marathon in your office chair. It increases metabolism, makes blood flow, increases concentration, and rinses the body and mind with energy and endorphins to feel happy. In addition, research shows that exercise during the working day improves mood, productivity, time management, and job tolerance.1
In a perfect world, we would probably all have our own walking desks or circles under the desk and go for many miles during the day, but that is not always possible or possible. At least it's not mine. But, I still want to stay busy at my desk during the working day, so that I can be comfortable, strong, and feel healthy despite sitting around most of the day. That way, I can sleep at night knowing that I've done something good for my body even if I can't exercise or go to the gym. After all, my personal belief is that some exercise is better than no exercise at all. So, to help me set up a simple desk exercise routine, I turned to two fitness experts who share a variety of exercises that can easily be put on a work day.
Head Nod Series
"Sitting at a desk and watching the screen for long periods of time can cause stiffness in the neck muscles and cervical region," Danclar said. "This series of headaches will strengthen those muscles to reduce stress and pain."
In the first part of the series, bring your chin to your chest and hold it there to fully breathe and exhale. Then, raise your head in a neutral position and upward, facing up to the ceiling. Hold again to fully breathe. "The range of motion will vary from person to person, so try not to be too easy," advises Danclar. In the second half of the series, start with your head back to its center and tilt your right ear down toward your right shoulder. Hold one breath. Then return your head to a neutral position, then repeat to the left shoulder. In the third part of the series, turn your head to a neutral stand and rotate it in small circles. Start with the clock, and rotate the clock.
Shoulder Rolls and Shrugs
If you lie in a chair all day or your hands are in front of your body when you type, your shoulders may strengthen and your posture may move forward. Here is a simple, minimal help. "Prepare for an amazing release," said Danclar. "Keep your hands neutral next to you, roll your shoulders forward three times and repeat, folding back. Next, bring the shoulders to their neutral position and lift them up to the ears. Then lower your shoulders down, preferably with a large 'whoosh' breath." They say it three times.
Sitting or Standing Y
Kovar says that this exercise increases the upper and lower back muscles, especially the postural muscles. Sit upright in your chair with a neutral spine and good posture. “Stretch your fingers and place the outside of the pink fingers on your thighs, thumbs facing the ceiling. Keep the soft bend at the elbow, then raise your arms in the air ‘Y’, then return to the starting position, ”he explained. “It's like a cheerleader lifting poms in the air. Imagine the palms ‘cutting’ in the air. ” Complete 10-15 repetitions.
Wrist flexibility and extension
Carpal tunnel syndrome is unfortunately a common office disease for those who spend most of their day in front of a keyboard. Stretch and tighten the flexibles of your hand and extensors and give the median nerve, which runs down the center of your wrist, a little break from any pressure. With a firm hand, just turn and bring your hand up as if to indicate a “stop,” by lowering your palms where they will go next to a basketball shot.
Dips seats
"Dips are an effective form of exercise that strengthens the back of the arm, the triceps," notes Kovar. Your arms will be behind you in the chair as you lower your hips and face down. To do this, sit on the edge of the seat with your hands on both sides of your hips, your fingers on the front edge of the seat. "Put your feet on the floor, knees bent at 90 degrees (to break the challenge, keep your legs straight and heels down)," Kovar said. "Lower the torso down, bend the elbows 90 degrees, and then direct the arms back to the starting position." Be sure to press your hands and use your triceps to lift your body back — not lift your hips. Complete 12 repetitions.
Desk Push-Ups With Knee Drive
We all know that push-ups are good for strengthening the chest, arms, and spine, but they can be really challenging. These differences can offer you some of the same benefits, even if you are not yet able to do traditional push-ups. "The inclined pushup is accessible to most people, as the gravitational force is lower, allowing [you] to complete the full range of motion," explains Kovar. "Knee drive promotes continuous stability, thus strengthening the entire body." To make this movement, place your hands on the edge of the desk, and then walk with your feet back to where your body forms a straight plank from your heels to your head. Your hands should be slightly wider than your shoulder blade. "Tighten the spine and lower the body by the desk (avoid bending at the hips), bending the elbows toward 90 degrees," Kovar said. "Return your arms to the starting position and move your right knee forward, back and forth, then the left knee forward and back to its original position." Complete 12 repetitions.
Reverse Fly
One of the common consequences of sitting at a desk all day with poor posture is tight chest muscles and overstretched and weakened upper back muscles. Using good posture, pull your shoulders back. Then, bring your arms out to the side in a big letter “T.” Then, squeezing your shoulder blades together, pulse your outstretched arms back behind you towards one another, opening up your chest and using your upper back muscles (traps and rhomboids). Complete 10 slow reps.
Forward and Lateral Raises
This exercise works your deltoids, the muscles that make up your shoulders. Hold a pair of light weights, water bottles, or a weighted objects. “Start with your weights by your side then raise your arms up and forward. Try to make sure weights are parallel with your shoulders during the full motion,” explains Danclar. “Hold at the top for two seconds, and then bring the weights back to the starting position.” Complete five repetitions. Then, bring the weights out to the side so that your body forms a giant letter “T.” After your arms are parallel to the floor, lower them back down. Complete five repetitions.