Easy Office Workouts

Posted:  November 5th, 2015 by:  speedboatsd comments:  Comments Off on Easy Office Workouts

Too many Americans sit at a desk all day during work and don’t move. Let’s face it, we’ve all been guilty of it at some point. You sit in one position, don’t move very often, eat lunch at your desk, only get up for the bathroom, and leave exhausted at the end of the day. Doing some small stretches and exercises throughout the day will not only help improve back/neck pain, but also increase your energy level and leave you with a positive attitude. Small breaks at work throughout the day that include some form of exercise, have been shown to improve productivity at work or in school. All it takes is a few minutes a couple times a day to relieve job-related stress.

Before stretching- walk around for 3-5 minutes, get some water and got to the bathroom.

Here are five easy stretches and exercises to get your blood flowing:

Five Key Stretches
(do stretches for 15-30 seconds)

1) Neck Stretches – Slowly tilt your head toward your shoulder and hold for ten seconds each side. Keep this one slow and easy, the neck is very easy to injure.

2) Arm Shoulders – Pull your arm across your chest, hook your other arm around it to pull the tension out of your upper back and rear shoulders.

3) Back / Legs – Lean forward at the waist either from the standing position or sitting and bring your chest toward your thighs. Slowly try to straighten your legs – stretching your hamstrings.

4) Thigh Stretch – Sit on left edge of your chair or stand. Grab your left ankle and pull it upward toward your buttocks. Switch sides.

5) Calves Stretch – Stand and lean into your desk with your heels on the floor. Bend your knees slightly to stretch your achilles tendons.

Five Key Exercises

1) Legs – Squats – Stand in front of your chair and repeat sitting down and standing up 10 times three times a day.

2) Shoulder Shrugs – Just pull your shoulders as high as you can and roll them forward ten times and backward ten times throughout the day.

3) Dumbbell Curls – While on the phone, you can grab a dumbbell and do bicep curls for 20 repetitions three times a day. Straighten your arms by your side and bring your hand (dumbbell) to your shoulder. Keep your palms up. Do one at a time if on the phone.

4) Bench Dips – Using your chair or sturdy table, place your hands on the edge of the object and bend your arms to slowly lower yourself about six inches lower than the seat. Raise yourself by straightening your arms. Repeat this three times a day for 10 repetitions.

5) Assisted Push-up – In the office, lean up against your desk and push yourself away from the desk while in a leaning position. Repeat this three times a day for 10 repetitions.


Information courtesy of military.com

Photo courtesy of www.stuartdegvillefitness.com

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