Sitting at a desk all day can be a serious detriment to your health and fitness. Many people finish up their days at work feeling sore, with back pain, poor posture, tense muscles, and more. Really, sitting at a desk all day can lead to a higher risk of becoming obese. Obviously being active outside of the office is a great way to combat that, but is there anything you can do while at work to help?
The answer is yes. Here are five exercises to do at your desk.
Tricep desk dips
This is a variation on standard tricep dips. Put your palms on the edge of your desk behind you on either side of your body. Keep your feet together, dip down a few inches and then push back up. You want to dip to where your elbows are bent at 90 degrees. Do 20 reps.
The wooden leg
Sit in your chair with one leg extended straight in front of you. Hold it for two seconds. Next raise it as high as you can and hold it for another two seconds. Do 15 reps for each leg.
Sitting spinal stretch
Improve your flexibility and muscle strength with this exercise. Sit up tall in your chair and stretch your arms up to the ceiling. Put your left hand on your desk, grab the back of your chair with your right hand and twist your body to the right. Hold that for 10 seconds. Next release and raise your arms back up toward the ceiling. Repeat the twist motion in the other direction and hold for 10 more seconds.
Shoulder spin
Sit up tall in your chair. Reach your left hand behind your back in between your shoulder blades, with your palm out. Reach your right hand to the ceiling, bend it down and touch your left hand. Hold for 10 seconds. Switch your arms and repeat the exercise.
Invisible chair sit
Lower your seat as far as it will go, stand in front of your chair with feet hip’s width apart and place your hands on your hips and lower your butt until it is just above your seat. Sit down as slow as you possibly can. Do 20 reps.
Aside from exercise at your desk, it is also important for you to be sure that when you are sitting in your chair, you are doing so with proper ergonomics and posture. A lumbar support on your chair is a great way to ensure that you are sitting correctly throughout the day.
