When you’re working nine to five, there’s a good chance that you’re sitting down the majority of that time.
You already know that you should be getting up and moving around periodically during that time, but have you considered doing exercises while you’re at your desk?
Here are a few exercises to try out during your next shift.
Lift Yourself Up
This one requires some strength. If you don’t think you can manage, don’t try it.
You’re going to bring your legs up and sit cross-legged on your chair. From there, grab the armrests of the chair and push up.
Hold this position for 10 to 20 seconds, then rest for 30. You’re going to want to repeat this five or six times. You may get some odd looks, but it’ll feel great.
Fight Carpal Tunnel Syndrome
Have you been typing up a storm? If you’re starting to feel pain in your hands, it’s time to give them their own workout.
This one’s easy. Stand up and place your palms on your desk with your fingers pointed toward you.
Keep your arms straight and lower yourself down until you feel a stretching sensation. Hold that position for 15 to 20 seconds. Repeat that exercise as often as you need to throughout the day.
Stretch Your Legs
If you’re feeling stiffness in your legs, this exercise is for you. It’s fairly simple, and it won’t draw any attention to you.
All you have to do is raise one leg as high as you can and hold it in place for a few seconds, then do the other.
Repeat this over and over as much as you need. This is especially handy in those long boardroom meeting sessions.
The Invisible Chair
Perfect for when there’s a long line at the copier, wall sitting will build up your strength and endurance.
It’s simple enough â€” just put your back against the wall and slide down until you’re in a sitting position.
Hold this position for 30 to 60 seconds. You’ll start to feel the burn after a minute or so. Keep it up as long as you can.
If you want more exercises for your long waits, make sure to check out apps like Office Exercise and Stretch Pro, which should be available on all newÂ lg cell phones via Google Play.
Work Your Triceps
This is almost like the method above, but with a desk. You’re going to stand up, place your back to the desk, brace yourself, then lower yourself down.
Straighten up, bend your arms, go back down, and hold that position for 30 to 40 seconds. Repeat this eight to 10 times.
Get Rid of Your Chair
This next tip may truly offend some of you, but it’s time to ditch the office chair. Instead, you’re going to be sitting on an exercise ball.
The exercise ball is great for toning and strengthening your abs. It also tones your core muscles and improves your balance.
Your feet should always be hip width apart and your shoulders should be back. The ball kind of prevents slouching.
Twist Your Torso
Last but most certainly not least, you need to do torso twists. Be careful â€” doing these improperly could result in spinal injury.
Sit straight up, brace yourself on the armrests, then rotate your upper body to the left and to the right.
Allow your head to move into the twist as well. You should hold the twist for 20 to 30 seconds. Breathe deeply into the abdomen and lower back.
Exercising at work isn’t as challenging as you might think. Using these simple but effective exercises, you’ll be fighting off the pain of working a long shift soon.
Of course, don’t expect miracles with these exercises. But if you’ve got a nagging injury or pain, these stretches should help out.
What do you think about exercising at work?
What type of exercises do you do while you’re at work? Let us know your thoughts on twitter @Officevibe.